-Warm Up-


200 meter run


Then


2 rds

10 groiners

5 dumbell rdls each side

20 sec supinated hang

10 sciatic nerve floss

5 goblet squats


-Strength-

 

Front Squat

5-5-5-5-5


Then


Snatch grip deadlift

8-8-8-8

GHD sit-ups

12-12-12-12


-WOD-


4 RFT

 

50 double unders

12 Deadlift

400m run