Functional Fitness

Warm up:
3 Rounds of:
10m Quadruped walk
10 RDL
10 Kip swings
10 Ring rows

Strength: Sumo deadlift

Warm-up:
5 Sumo deadlifts with narrow stance
5 Sumo deadlifts with moderate stance
5 Sumo deadlifts with wide stance
20 sec Sumo deadlift start position hold

Sumo Deadlift
1. Build to today's heavy 5.
2. 3 x 5 @ 80-90% of 1, go every 2:30 min.

WOD prep:
10 Kip Swings
5 Ring Rows
3 Strict Pull-Ups
3-5 Kip Pull-Ups
2-4 BMU

5 Leg Raises
5 Knee To Chest
5 TTB

WOD:
5 min AMRAP:
3 BMU / Strict pull-ups / Ring rows
6 Deadlifts 80/55kg

Rest 2 min

5 min AMRAP:
6 Pull-ups / Jumping / C2B
6 Deadlifts 80/55kg

Rest 2 min

5 min AMRAP:
9 TTB / Hanging leg raises
6 Deadlifts 80/55kg