WU: 30 Calorie Row,

         * Then*

       3 x 10 Box Jumps (Each set will be higher than the last… like a 10 RM in height)

 

SS: Find a heavy 4 rep Sumo Deadlift

      *then*

      3×4 @ 90% of above

 

METCON:   800m Run

                30 Thrusters (45/35)

                 600m Run

                30 KB Snatch (70/53)

                 400m Run

                30 Burpees

 

MOB: 1 min total of split stretch, accumulate 1 min of bridge hold, 1 min of bend and reach