Dumbbell Single Leg Romanian Deadlift
2011; 6-8/leg; rest 60sec x 3 sets

3 x 5 Sumodeadlift

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
GHD Sit Ups 10 reps

Strict Ring Pull Up
21X1; 4-6reps;
rest 60sec x 3 sets

30 Rounds for cals:
30sec Assault bike sprint
30sec Rest

3 x 5 skin the cat
3 x 10-30 sec bridge hold
3 x 10 + 10 banded overhead pulls + 10 overhead squats

Bent-over Double KB Rows: 4 x 10 w. 1 count at top. Rest 60s.

Tng pwr cleans e3min +50 m sledge push

Partner WOD
For time
100 KB swings 24/16kg
100 Med ball partner situps
100 Push Ups
100 KB Goblet squats 24/16kg

A,
Squat Snatch cycling

EMOM 5
3 squat snatch
1 min rest
EMOM 5
2 squat snatch
1 min rest
EMOM 5
1 squat snatch

• add weight each min

B,
Go down to 70% of A final weight and Do AMRAP 3 mins with that weight

C,
Sumo DL
4x4 reps
- touch n Go
- bulit up to Heavy 4 reps and repeat 3 more times