-Warm Up-



2 rds

5 dumbell rdls (DB in each hand)

10 reverse hypers

5 hip airplanes each side

https://youtu.be/nq3htQgABXQ

10 bottom half burpees

5 cat/cows



-Strength-


Work up to a heavy deadlift


-WOD-


For time : 10 minutes


21 pull-ups

7 thrusters 135/95

15 pull-ups

5 thrusters 155/105

9 pull-ups

3 thrusters 185/125