-Warm Up-

 

2 rounds

 

12 banded good mornings

6 single leg RDL 

8 push-ups

20 plate hops

 

 

-Strength- 

 

5x 

 

8 suitcase deadlifts (KB) + 40m carry

 

-WOD-

 

In 12 minutes

 

5 RFT

 

50 doubles

10  ring dips

 

Remaining time max distance