Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 chin ups
10 abmat sit ups
10 back extensions
10 squats
10 second L sit
Strength:
Deadlifts 5x5
30 straight leg deadlifts at 50% of your 5RM
WOD:
5 deadlifts (275/185)
100 foot burpee broad jumps
10 toes to bar
10 overhead squats (95/65)
50 meter run with sandbag (50/35) and kettlebell (70/45)
AMRAP 20 minutes
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