1. Warm up/mobilize
2. Strength
Rope Hang
Accumulate 3 minutes rope hang
3. Skill
deadlift
4. WOD
Buy in
3 minutes max rep burpees
1 minute rest
Then
EMOTM 16
Odd: 6 x deadlift (100/70)
Even: 12 x V-sits
1 minute rest, then
Check Out
3 minutes max rep double unders
5. Recovery
Banded hamstring stretch