-Warm Up-

 

2rds

 

10 staggered stance good mornings with empty barbell

3 wall walks

8 Russian kb swings

20 meter oh carry each side

 

 

-Strength-

 

Deadlift

 

5-4-3-2-1

 

Weighted sit-ups

 

5-5-5-5-5

 

-WOD-

 

AmRaP 12

 

Deadlift 1 minute

HsPu 1 minute

Deadlift 2 minutes

HsPu 2 minutes

Deadlift 3 minutes

HsPu 3 minutes