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 sled
:45 Farmers hold