Warm Up
400m run/row
Pass throughs
2x:
20 box step ups
15 push ups
20 one-legged hip raises
5 burpees
Strength
Deadlift
10-8-6-4-2-2-10
Light to heavy, finish light
WOD
For time:
21-15-9
Toes to bar
Push ups
Box jumps 24/20
Post
75 ring hold leg lifts
Hamstring stretches