Warmup:

500 m row 0r 400 m run

Mobility:

CS/dynamic stretch

B warmup:

3 rounds of:

10 jumping squats

10 SDHP's

10 KBS

Workout warmup:

10 min alternating EMOM

5 SDL's (Sumo Dead Lifts), warm up to 50% and add weight as you can.

150 m row

Workout:

"Christine"

• 3 Rounds for Time
• 500 meter Row
• 12 Deadlifts (Bodyweight)
• 21 Box Jumps (24/20 in)

Endurance:

"Christine +"

• 4 Rounds for Time
• 500/400 meter Row
• 12 Deadlifts (Bodyweight)
• 21 Box Jumps (24/20 in)

Lift:

Strict Press

5x5 starting at 60%

Skill:

Max TTB for 5 min