Warm Up: 2 Rounds NFT
250 Meter Row
10 Scorpion Stretches
10 Inch Worms
10 Walking Lunge Steps
then
3-4 Warm Up Sets on DL - starting with empty bar
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Lift: DL - 4 x 8 Reps - E3M
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WOD: On a 3 Min Clock
Run 200 M + Max Ring Rows L1, 400 M + Max Pull Up L2, 400 M + Max C2B Pull Ups L3
rest 1 Minute
On a 3 Min Clock
Run 200 M + Max C&J 105/75 L1, 400 M + Max C&J - 155/95 L2, 400 M + Max C&J - 185/135 L3
rest 1 Minute
On a 3 Min Clock
Run 200 M + Max Ring Rows L1, 400 M + Max Pull Up L2, 400 M + Max C2B Pull Ups L3
rest 1 Minute
On a 3 Min Clock
Run 200 M + Max C&J 105/75 L1, 400 M + Max C&J - 155/95 L2, 400 M + Max C&J - 185/135 L3
(15 Min Total time)
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Superset: 1a. Single Leg RDL - 4 x 10 Reps
no rest
1b. Spiderman Plank - 4 x 8 Reps (per leg)
https://youtu.be/MrkvrtDrEkY
rest 120 seconds
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Extra Credit: 6 x 20 Yard Sled Pushes - fast, moderate weight, rest as needed between efforts