10.3.11

WARMUP

2 Rounds:

200m Run

5 Scap Pushups

5 Ring Rows

10 Squats

STRENGTH/SKILL

Sumo Deadlift x 5

Weight Pullup x 5

Sprint 1 length, start with chest on the floor

4cycles
SumoDL:115x5, 165x5, 185x5, 205x5
Weighted PU: 10x5 

METCON

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

KB Swings (70#)

Clapping Pushups

(8:33)