Warmup: ROM, dynamic stretches, 400m Run, 50 4ct Mountain climbers, 25 dips WOD: 3 Rounds of 20 Wtd Russian Twists (Aka Mason Twists) (15-25#) 10 KB Romanian Deadlift (35-53#) Rest 2:00 then: 15:00 AMRAP 100m Shuttle Sprint 4 x 25m (5.5 lines in the alley) 15 Deficit Push ups (Hands on 25# plates, get your more »

Warmup:  ROM drills, Run 400m, 10 dips, 10 ring push ups, 10 dislocates Strength:  Find new 1 RM for Bench Press WOD: 3 Rounds 10 ground to Overhead (95/65#) 10 Ring Push ups 200m Shuttle sprints (50m there and back twice) Cooldown:  stretch shoulders, roll out