A) NOTES
- Strength: Back on the menu, your favorite functional lift, the Dirty Diaper Sumo Deadlift. Take your time and stay true to those eccentric (lowering) tempos)
- Metcon: A single arm complex, a Burpee break, then repeat the complex on the opposite side, then rest at the end of the round.
- Equipment: Medium weight, Bench/chair,

B) WARMUP
AMRAP 5
5 Shin Box + Forward Fold
10 Arms Overhead Squats
20 Jumping Jacks

C1) DIRTY DIAPER SUMO DEADLIFT
4 x 12-15 3s down. Rest 60s.
C2) SINGLE ARM OVERHEAD BOX SQUAT
4 x 6-10 each 3s down. Rest 60s.
C3) SINGLE LEG DB CALF RAISES
4 x 12-15 each. Rest 60s.
- Stand on an elevated surface if possible.
- If you only have one weight, hold on the opposite side of the body as the working leg

D) 4 ROUNDS
12 Single Arm Russian Kettlebell Swing L
6 Hang Power Clean & Lateral Lunge L
6 Burpees
12 Single Arm Russian Kettlebell Swing R
6 Hang Power Clean & Lateral Lunge R
6 Burpees
Rest 60-90s
– Goal: Hard pace, the rest should allow you to match your splits from round to round.
TIME CAP = 15:00

E) WORLDS GREATEST STRETCH
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C1) SUMO SQUAT HOLD
4 x :30-1:00. Rest 60s.
C2) SINGLE LEG REACH
4 x 6-10 each 5s down. Rest 60s.
C3) SINGLE LEG DB CALF RAISES
4 x 12-15 each. Rest 60s.
- Stand on an elevated surface if possible.

D) 4 ROUNDS FOR QUALITY
10/side x Side Plank Knee to Elbow from top leg support!
10 Strict Burpee
:30 Hollow Hold

E) WORLDS GREATEST STRETCH
As above