-Warm Up-
2 rds
1 min bike or row
20 sec bent knee hollow body hold
10 groiners
5 dumbell one arm rows each side
10 kossack squats
-Strength-
Back Squat
2-2-2-2-2-2-2
Clean grip deadlift (double overhand)
4-4-4-4
Snatch grip RDLs
8-8-8-8
-WOD-
For time : 10 minute cap
18-15-12-9
Bar facing Burpee bar hops
Over head Squats
