Warm-Up
Banded shoulders
2 min. run around room
2 rounds
20 hollow rocks
20 supermans
20 sit ups
Strength
Deadlift 10-8-5-3-3-2
Build to heavy
Back off set of 10 at 50%
WOD
AMRAP
4 rounds
1 min. row (cal)
1 min. pull ups
1 min. push ups
1 min. rest
Post
4 x 25 russian twists with plate