Strength

Deadlifts

3 x 8 – 60-65% 1RM
(20-30 second rest)

Glute Thrusts

4 x 8 – hold 3-4 second at top
(30-60 second rest)

WOD

For time (in order)

60 Wall balls
50 KBS
40 Med Ball Cleans
30 Box Jumps Overs
20 TTB
10 Burpees

* Finish with *

30 Russian Twists
30 med ball Situps