100 Meter Run
10 Russian KB Swings
10 DB DLs
10 Goblet Squats
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Strength: Dead Lift - 5 Reps@40%, 5 Reps@50%, 5 Reps@60%, 5 Reps@70% (deload)
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WOD: 5 Rounds for time
10 Double Unders L1, 25 Double Unders L2, 50 Double Unders L3
10 Deadlifts - 95/65 L1, 135/95 L2, 155/115 L3
5 Burpee over Box Jumps - 20/16 L1, 24/20 L2, 30/24 L3
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Extra Credit: Superset
4 x 10 Reps of
GHD Sit Ups & Back Extensions
Rest 90 seconds between sets