-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