Warmup:
Dodgeball!
Lift:
Sumo Deadlifts
3×12 @ same weight
WOD:
5 Minute AMRAP:
5 slam balls
10 KB swings
20 skips (10 double unders)
Rest 3 minutes
5 minute AMRAP:
5 deadlifts
10 burpees over the bar
Rest 3 minutes
800 m run
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
4 rounds 20 min Core circuit for quality 50 Russian twists 60s plank hold 5 Dragonfly or candlestick 16 weighted dead bugs 20 min to build to a heavy
Snatch warm-up EMOM x6 @light, building to moderate:1 snatch from above the knee1 snatch from below the knee1 snatch from the floor EMOM x6 @moderate,
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