Liz Hall, #52 in the WORLD. Congratulations, your hard work and dedication to fitness is an inspiration to us all!

Warmup

500 m row or run

Mobility:

CS/Dynamic stretch

B warmup:

Three rounds W/barbell,

10 front squats

10 presses

10 SDHP

150 m row

Workout warmup:

On the two min for 10 min:

Front Squats,  1/2 body weight to almost failure.(when it really starts to hurt but not at failure)

Workout

10-9-8-----3-2-1

Hspu, RX+ strict

RKBS, 32/24kg

Box jumps, 24/20

Lift:

Sumo DL

On the 3 min warmup to 75% then do 5 sets of 5 @ 80%. Add weight if you can

Skill:

5 rounds of:

15 GHD back extensions

2 rope climbs