-Warm Up-


2 rds


1 min bike or row

20 sec bent knee hollow body hold

10 groiners

5 dumbell one arm rows each side

10 kossack squats


-Strength-


Back Squat


2-2-2-2-2-2-2


Clean grip deadlift (double overhand)

4-4-4-4


Snatch grip RDLs

8-8-8-8


-WOD-


For time : 10 minute cap


18-15-12-9

Bar facing Burpee bar hops 

Over head Squats