Pre-WOD: 3 X 7 Deficit Deadlift (stand on a bumper plate while dead lifting)

For Time:
-20 Lateral Bar Burpees

---

3 rounds of :
-10 Dead Lifts
-15 Pull Ups
-25 II Unders

---

-20 Lateral Bar Burpees

100 squats
4 x 10 ring dips
50 sit ups
10 push ups
50 squats
10 push ups

Warm Up 3x
3 Pwr Snatch (20k)
3 OHS
6 Push ups

5 (35k), 4(45k), 3(55), 2(60), 2 (65), 1(70k) Snatch

Then

8 rounds every 60 secs at 45k
1 Power Snatch
1 Snatch

50 Abmat sits
50 Leg levers

Strength:
5x2 back squats

WOD:
10 RFT, 20 minute cap:
10 backsquats (from the floor) (135/95)
10 pushups

5x
10 Toes to Bar
10 Sand bag get ups 25k

. Imported.

Pre-WOD
15 minutes of mobility work

JT
21-15-9
HSPU
Ring Dips
Push ups

Post WOD
100 situps or 50 GHD

Hollow Body holds
5 x 30 sec

60-85%

Push Press
5x3

1 Set at Each Percentage: 75-80%. Final Three Sets to Build to a Heavy Set.