Warm-up

Easy 800m Run

Then 2 Rounds:

15 Banded Good Mornings

10 Ring Rows

2 Wall Walks + 10 second Handstand hold

 

Mobility

Hamstring Floss w/band (2mins per side)

WOD A)

On the minute, every minute, for 6 minutes, complete:
Deadlift x 3 reps, Burpee x 6 reps

(Use 85% of 1RM – 315/205 lb is the max weight)

*15 mins to complete

WOD B)

AMRAP 6 mins:

6 C2B Pull Ups

10 Wall Balls (20/14lb)

Rest 2 mins

AMRAP 4 mins:

7 SDHP (95/65)

12 Ab Mat Sit Ups