-Warm Up- 

2 rounds

 

5 Strict HSPU

10 banded good mornings

5 strict pull-ups

10 hollow rocks

30 doubles or 1 min practice

 

 

 

-Strength- 

 

Deadlift

 

3-3-3-3-3-3-3-3

 

-WOD-

 

AmRaP 25

 

Partner WOD- alt rounds

 

250m row

8 deadlifts

6 burpee bar hops