WARMUP/MOBILITY

2 Rounds
200m run
band glute activation
5/5 single leg g-mornings + 10 sec hold last rep
5/5 single arm ring rows + 10 sec hold last rep

WOD A

Ralph
4 Rounds for Time:
8 Deadlifts 250/165lb
16 Burpees
3 Rope climbs 15′
600m Run

WOD B

2-3 rounds
Max GH raises
15-20 v-ups