Strength - SUMO DEADLIFT

3X6-8

Strength A - pistol

3x7 Sub single leg ball squat If absolutely impossible 3x7 reverse lunges

Strength B - dumbbell death march

3x20 steps

WOD - for time 17min time cap

100 meter sprint 100 double unders 100 (dbl count L+R=1) mountain climbers 100 walking lunges (knees touch or no rep) 100 jumping jacks (clap or no rep)100 tuck jumps 100 burpees 100 sit ups 100 air squats 100 inch worms 100 **every break is 200 meter sprint ****more than 5 breaks 50 burpee penalty cash out **2:1 singles automatic 1 break penalty for doing singles without 1 attempt at dbl under Cool down 4 min plank 3x max barbell thrusters