-Warm Up-

AmRaP 10 

Dumpster Run

8 KB sumo deadlifts 

8 KB high pulls (from the waist)

8 Russian KB swings 

Then 

2 rounds with an empty barbell

10 Deadlifts

10 hang muscle cleans 

10 front squats 

10 strict press 

Then prep SD high Pull and Push Press

-WOD-

(18 minute cap)

 

3 RFT

20 Sumo DL High Pull (115/75)

20 Push Press

800m Run 

-Post WOD pump-

“BEACH BODY ABS”

2 SETS

10 Slow Barbell Roll-Outs

Max Hollow Hold

Max Plank Hold