Warm Up: 400m Run

15 KB Sumo Deadlift High Pull @light KB

10R/10L KB Halo

10 Squat Press Outs @light KB

10R/10L One Arm Thrusters @light KB

Strength: Front Squat 4-4-4-4

*3 Second pause at the bottom of each rep

WOD: Buy in: 800m Run

Then, For Time:

15-12-9-6-3 reps of:

Deadlift @100/70kg

HSPU (Beginners: 2xDB Push Press @15/10kg)

Time Cap: 12 Minutes