WARM UP: Plyos 15 Weighted GM (25/15) 15 Squat :30 Lunge to instep on right :30 Lunge to instep on left :30 Hollow body hold :30 Super man hold SKILL: Superset 3 x 10 Seated Box jumps 3 x 30 Banded pull aparts (rest :90) WOD: 4 Rounds not for time 8 Deadlifts 1 C2C