warm up Run 1 mile
Then
1 legless rc
5 dragon flags
3 min mobility
x 3
A)
Barbell Row
4 x 10
Deadlift
3 x 10
Hip ext
2 x 25
B) 18 min AMRAP
2000 m Row: BI
10 strict chin ups
15 KB swings 53/35
20 box jumps 24/20
C) Snatch
10 x 1 every :90
No misses
D) 10 x 1 every :90
split jerk
E)
20 d-ball over should
40 cal assualt