Warm Up
4 Rounds
Active Hang 30
Side Plank 30 ES
Banded Goodmornings
MB Thrusters
Broad Jumps
Strength
Heavy Deadlift – 30 minutes
Heavy 3 rep Max
WOD
12 minute AMRAP
1 k Row
45 Thrusters (45/35)
30 Burpee Pull Ups (or to target)
30 second V Sit (or deadbug)