WARMUP
50' OF Knee pull Quad stretch Toe pull High kick Lateral lunge Banded hip walk 10 scorpion 10 band pull-aparts FITNESS 1)5RM DEADLIFT (ADD 5-10 LBS) 2)5X3 PUSH PRESS 3A)5X20 HEAVY RUSSIAN KB SWINGS 3B)5XMAX HOLLOW ROCKS PERFORMANCE 1)5x1 PSN + OHS + SN; 2 sec pause in bottom, linear 2)5x1 PUSH PRESS + BTN SP/JK + SP/JK; 5 sec pause in split; progressive 3)5x3 DIP SQUAT @ 100% of JK WOD (Your name here if you improve the most when we do it again at the end of the month) 8 AMRAP @ 95/65 3 LATERAL BURPEES 6 THRUSTERS 3 LATERAL BURPEES 6 SUMO DEADLIFT HI-PULL
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