Warm Up: 400 meter Run

10 Yoga Push Ups

10 Inch Worm

10 R/10L Thoracic Rotations

10 X 3-Way Deadlift with an empty bar

Strength: Deadlift 6-6-6 (3 seconds pause below the knee in the last 3 reps of each set)

*Follow each set with 8 L-HSPU on Box OR Pike Push Ups with 3 seconds on the way down.

PIKE PUSH UP

 

L HSPU ON BOX

WOD: 12 minutes AMRAP Of:

200 meter Row

8R/8L KB Snatch @24/16kg

200 meter Run

8 Ring Dips

8 TTB