-Warm Up-

 

2-3 rounds

 

Inchworms down and back

3 KB press + OH lunge

8 bootstraps

Banded x-walk down and back

 

 

-WOD-

 

 

Lurong Total

 

AmRaP 8

 

2 min max deadlift

 

1 minutes rest

 

2 minute max back squat

 

1 minute rest

 

2 minute shoulder to overhead 

 

 

-Strength-

 

 

Back Squat

 

10-10-10-10 @ 55%