Warm up
Dynamic Progressions
Ground Based Mobility
Linear Speed WOD
8 reps, 20 yd Resisted Sprint, walkback and repeat
6 reps, 20 yd Sprint, rest 30 secs
4 reps, 40 yd Sprint, rest 60 secs
SWOD
Deadlift 4 x 8 (add 5 lbs to previous)
MetCon
4 Rounds for time:
30 KB Snatch, 1.5 pood
20 GHD Situps
10 Burpees
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