Dynamic warm up
Group warm up
50 heavy Russians
Skill
Handstand holds/handstand push ups
Deadlift protocol
3 sets. 2-3 reps of Half range (top of knee)
Immediately followed by
5 squat jumps
Then
3-3-3. Full range deadlifts
Wod
3 rounds for reps.
1 minute row for calories
1 minute burpees to a plate
1 minute sumo deadlift high pull 95/65
1 minute ball slams (you pick the weight)
1 minute rest
MAD MOBI
roll calves
Bully
Hamstring up n over
Pigeon
Knee on the wall
Press ups.