Warmup: ROM, dynamic stretches – hip opening stretches, 5 rds of :30 work/:30 rest of row or jump rope, leg swings, up dog/down dogs
WOD: 3 Rounds for time:
400m run
5 Sumo Deadlift (95-185#)
6 KB/DB 1 arm Clean and Press (53/35), ea
7 Negative Pullups 5:1
Max rep of strict handstand pushups
Cooldown:
10 walking toe touches, 2:00 Glute smash with ball
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