1. Warm Up:

5 sets of:
5 HSPU/Pike HSPU 
10 seconds Frog stand

Then, 3 sets of:
5 Pistols (each leg)
5 Supermans 

2. Technique Work: Dead Lift

3. Conditioning:

Partner WOD, alternating rounds, AMRAP 12:
7 Dead Lift 110/80
200m Sprint

4. Recovery.

 

 

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