WARM UP

Quick dynamic W/U: hip and shoulder circles/rotations then:
With a light / moderate KB:
15 x stiff legged deadlifts
15 x Hollow rocks
15 x KB swings
10 x Superman lifts
10 x KB Lunges
10 x Goblet squats
10 x Beatswings
10 x pull-ups / ring rows

MOBILITY

Prone banded hamstring / hip stretch
Banded overhead lat stretch

WOD A

Deadlift: Every 2.5 min x 6 sets
(Build to a heavy, but safe, 3RM over the last 3 sets)

Deadlift x 3

Set 1 – 8 reps @ 65%
Set 2 – 6 reps @ 75%
Set 3 – 4 reps @ 80%
Set 4 – 3 reps @ 80-85%
Set 5 – 3 reps @ 85-90%
Set 6 – 3 reps @ 90-95%

WOD B

Wallballs + C2B Pull-ups
Complete for time:
40 Wallballs (30/20lb Slamball)
20 Chest-to-bar pull-ups
30 Wallballs
15 Chest-to-bar pull-ups
20 Wallballs
10 Chest-to-bar pull-ups
10 Wallballs
5 Chest-to-bar pull-ups

WOD C (Optional)

3 rounds:
8-10 x GH Raise (or 12-15 x Hip extensions) (@3,1,1,1)
Rest 60s
45-60s x Weighted plank
Rest 60s