Warm Up: 400 meter Run

10 X 3-Way SPT

10 Thoracic Squat Rotations

10 Yoga Push Ups

75 seconds Dead Hang

WOD: One Who Knows 🙂 —  Like the song the, complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 367 reps, For Time:

1 Sumo Deadlift High Pull @40/30kg

2 Thrusters @40/30kg

3 Push Press @40/30kg

4 Hang Power Cleans @40/30kg

5 Burpees

6 Amercian Kettlebell Swings @32/24kg

7 Pull Ups / Jumping Pull Ups

8 TTB

9 Box Jumps @60/50cm

10 Alternating Lunges

11 Plate GTO @25/20kg

12 Overhead Walking Lunges @25/20kg

13(0) DU / Singles