10 Birddogs (each side)
10 Hip Airplanes (each side)
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Lift: Deadlift 5 x 3 Reps @ 85% E3M
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WOD: For time
2000 Meter Row
50 Air Squats L1, 25 Pistols L2, 50 Pistols L3
50 Russian KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
1000 Meter Row
25 Air Squats L1, 15 Pistols L2, 25 Pistols L3
25 Russian KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
500 Meter Row
15 Air Squats L1, 8 Pistols L2, 15 Pistols L3
15 Russian KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
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Superset: 1a. Weighted Spread Eagle Sit Ups - 3 x 10 Reps
no rest
1b. One Arm Bench Press - 4 x 10 Reps (each arm)
rest 120 seconds
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Extra Credit: 6 x 20 Yard Backwards Sled Pulls - fast, moderate weight, rest as needed between efforts