Warm up: 2 rounds
25 Plate hops on 45lb+ 20 banded good morning + 20 bird dogs + 10 wall balls
Strength: Sumo Deadlift -3×10-
Rx: M: 225/255/275—-W:135/155/185
Scale:M:155/185/205 —— W: 105/135/155
*Rest 3 mins between sets*
Wod: Time Cap 14 Min
Cash in: Row 40/30 Cal
3Rounds: 12 Double KB Push press(53/35)(35/26)+ 15 C2B pullups
Cash out: 50FT Double KB Overhead walking lunge(53/35)(35/26)
Extra Credit: 3 Rounds
10-15 GHD sit ups + 50’ Double KB front rack carry