Warm-up
2 Rounds
15 Bandy Good-mornings
100m Jog
20 Banded Side Steps
100m Jog
30 High plank shoulder taps
100m Jog
Mobility
Hamstring Rolling on Box
Banded Stretching
Strength
E2MOM12
Deadlift- 5 Reps @70-75%- Straight Sets
WOD
12 Minute AMRAP
1 Rope Climb
10 Push-ups
10 Box Jumps (27,24)
Level 2- (24/20), 10 ft climb
Level 1- 2 pull to stands
ADV -10/7 Strict HSPUs, Short Rope
Extra Work
Assault Bike
50/40 Cals moderate pace
Rest 1 min
4×15/12 cals all out as hard as rest 1 min between each interval
Rest 3 minutes
Repeat