WARM-UP:
Run or Row 800m.
2 rounds of 10 each Hang Clean, S2OH, Back Squat, Good Mornings.
Dynamic Stretch
STRENGTH:
Sumo Deadlift High Pull
4 Reps EMOM for 5 min.
2 Reps EMOM for 5 min.
Build to heavy.
WOD: LIAR LIAR PANTS ON FIRE
5 cycles of 3 Min. AMRAP
16 T2B
8 HR Push-ups
18 KB Swings 55/35
Rest 1 min between rounds.
Start each new round exactly where you left off.
Keep track of rounds completed.
ICING:
Tabata Bike
Deadhang 90 sec.