Warm-up
3 Rounds Adding Weight Each Time
10 Hug a Twinkies or reverse hypers
10 Good mornings
10 Cobras
10 Deficit Stiff Leg Deadlifts
Strength (25 minutes)
Deadlift
5-5-5-5-5
-Between sets complete 5 seated DB presses with your back up against the wall
WOD (20 Minutes)
Teams of 2 (preferably same gender)
0:00-3:00- Max Muscle-ups
3:00-7:00- Max Calories on the Rower
7:00-10:00- Max Squat Clean Thrusters (135,95)
10:00-14:00- Max Burpee Lateral Jumps over your partner
14:00- 800m partner sprint for time
Open/Masters- Ring Dips, 115,80