-Warm Up-


2 rounds


30 single unders

5 dumbell rdls each leg

10 groiners

5 hang muscle cleans

10 sciatic nerve flosses

5 hip down push ups



-Strength-


Banded Deadlift


12x2 @ 65% of max


*5% heavier then last time



-WOD-


AmRaP 10


7 Burpee bar hops

7 hang power cleans 

35 doubles / 50 singles