Warm up

• 3 Rounds
  • 5 down dog push ups
  • 2 lengths – kb walking good mornings (short lengths)
  • 5 walk out plank & reach
  • 1 length forward groiners, 1 length reverse groiners
  • 5/5 plank push ups

-then-

x3 Rounds of: 20:10

• :20 SL RDL-R
• :10 rest
• :20 SL RDL-L
• :10 rest
• :20 KB High Pull-R
• :10 rest
• :20 KB High Pull-L
• :10 rest

Mobility

• 90/90 pigeon pose

Strength

• 3×10 BB Bench Press
• 3×8 Seated L-KB Oh Press
• 3×10 Jump MB Slams
• Rest 1:00

WOD: Ladders

Deadlifts 2-4-6-8-10-12-10-8-6-4-2

Bench Dips 11

Pullups 12-10-8-6-4-2-4-6-8-10-12