Warm Up
Roll Out
-THEN-
20 Banded good mornings / PVC
10 Single leg glute bridges
20 KB Swing
10 Burpees
:10 Review
Deadlift
Shin vertical
Back flat / Rigid core
Lats engaged, shoulder blades in pockets
Decent hips back, load glutes and hamstrings
:15 Strength
Build to a Heavy Deadlift Single between
80-90%
then
3×5 @ 80-85% 1RM
Rest 3-4 minutes between sets
(reps performed as singles)
Within 1:00 of each set perform 10 Russian KB Swings

:40 WOD
Choose one of the following and perform as an E2MOM Capacity building session.

Every 2 Minutes for 5 Sets, perform 1 smooth set of:
Strict Banded Pull Ups (10-15 reps)
Push Ups (10-25 reps)
Ab mat or GHD Sit Ups (10-25 reps)
1:00 Weakest Machine

Cool Down
:55 Cool Down
Seal
Twisted Cross