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: Slow and steady wins the race, don’t make the mistake of going 100 miles per hour to maximize your rest time each round. If you have a DB, split the reps of Russian Swings on each arm and do Single Arm Swings.
– Equipment: Medium weight.

B) WARMUP
3 Rounds:
4 Russian Baby Makers
5 Overhead Goodmornings
6 Up downs
Then: 30 Jumping Jacks, 20 Air Squats

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.

D) AMRAP 16:00
KB/DB Complex of:
7 Single Arm Thruster each
14 Russian KBS
21 Goblet Squats
– Goal: Tough effort, matching splits each round.
- Do as an unbroken complex and then rest as needed to go unbroken again.

E) WORLD'S 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) SINGLE LEG DL TO REVERSE LUNGE
4 x 10 each. Rest 60s
C2) SINGLE LEG DB CALF RAISES
4 x 12-15 each. Rest 60s.
- Stand on an elevated surface if possible.

D) 16:00 EMOM Alternate
- 20-30 Air Squats
- 6-12 Pike Push-Ups

E) WORLD'S GREATEST STRETCH
As above