Warm up
1 minute on 1 minute off of double unders x 5 – complete outside if it is busy at 6pm
Strength
Deadlift
2-2-2-1-1-1
Single Leg Deadlift
3×3 on each leg
Make these slow and controlled
WOD
15-10-5
Squat Clean Thruster (115,80)
75 Double Unders
Cash Out –
3 attempts of max effort ring dips
Rest 2 minutes between sets