-Warm Up-


AmRaP 10 


Dumpster Run

8 KB sumo deadlifts 

8 KB high pulls (from the waist)

8 Russian KB swings 


Then 


2 rounds with an empty barbell


10 Deadlifts

10 hang muscle cleans 

10 front squats 

10 strict press 


Then prep SD high Pull and Push Press



-WOD-


(18 minute cap)

 

3 RFT


20 Sumo DL High Pull (115/75)

20 Push Press

800m Run 


-Post WOD pump-

"BEACH BODY ABS"


2 SETS

10 Slow Barbell Roll-Outs

Max Hollow Hold

Max Plank Hold