-Warm Up-


3 rounds


6 sumo inchworms with a push up

6 sciatic nerve flosses each leg

10 banded good mornings

6 Beat swings

6 ring row



-Strength-


Deadlift



5-5-3-3-3-1-1-1-



-WoD-


3 RFT


1k bike 

12 deadlifts (body weight)

21 pull-ups