MOBILITY&WARM UP

On the 2:00 x 12:00 (2 Rounds):
Minutes 1+2 – 300 mt Run
Minutes 3+4 – 40 Double-Unders + 15 Slow Air Squats + 5 Strict Pull-Ups
Minutes 5+6 – 15 AB-Mat Sit-Ups + 15 Barbell Good Mornings

2 Rounds, not fore time:
5 Wall Squats 
10 One leg Stiff-Legged Deadlifts 
:15s Deadhang Hold on PU Bar
:30s Alternating Warrior Squats

SKILLS & SPECIFIC WARM UP

Sumo Deadlift High Pull – Kipping – Toes to Bar

2 Rounds not for time; Feeling through the combination of the workout and increase intensity to workout pace in second rounds.
2 Deadlifts High Pull, 2 Toes to Bar
3 Deadlifts High Pull, 3 Toes to Bar
4 Deadlifts High Pull, 4 Toes to Bar

“MAKE A BEAUTIFUL SMILE”

For Time:
21 – 15 – 9
Sumo Deadlifts High Pull #52/35
Toes to Bar

Post-workout:
EMOM 10:
5 barbell good mornings #52/35