Warm Up
Pigeon/Lizards
200 m jog
3 rounds:
5 reverse burpees
10 hip bridges
15 push ups
Strength
Deadlift
10 @ 50%
5x5 @ 75%
10 @ 50%
WOD
2 rounds
21 wall balls 20/14
21 medball cleans
21 push ups
21 pull ups
21 squats
21 burpees
Post
Couch and hamstrings