Warm up
3 Rounds
30 seconds ES x Side Plank
30 seconds x Forward Plank
2 Rounds
30 seconds x Active Hang
20 x Banded Goodmornings
Strength
4 Rounds
12 x Dimmel Deadlift (medball/sandbag)
Superset
8 x Sumo Deadlift (135/95)
* Then
Conventional Deadlift
Heavy – Max Out
40 minutes total
WOD
2 Rounds – AMRAP2
4 Thrusters (45/35)
4 Burpees over Bar
* Then
1 minute rest