-Warm Up-
200 meter run
Then
2 rds
10 groiners
5 dumbell rdls each side
20 sec supinated hang
10 sciatic nerve floss
5 goblet squats
-Strength-
Front Squat
5-5-5-5-5
Then
Snatch grip deadlift
8-8-8-8
GHD sit-ups
12-12-12-12
-WOD-
4 RFT
50 double unders
12 Deadlift
400m run