Warm Up:20 Alternating Lunges

10 Squat Thoracic Rotations each side

60 seconds Dead Hang

10 Yoga Push Ups

45 seconds Pigeon Stretch each side

Strength: 12 minutes E2MOM Of:

12 Back Rack Alternating Lunges @50%1RM Back Squat

WOD: For Time – 21-15-9 Reps Of:

Deadlift @100/70kg

HSPU

Then- 21-15-9 Reps Of:

Deadlift @140/90kg

Strict HSPU

Time Cap: 9 minutes.