Warm up
3 sets
20 frog pumps + 20 second isometric hold at the top of the last rep
8-10 goblet curtsy step down/leg on a box

Strength
Deadlifts 6 sets of 4 reps 60%, 65%, 70%, 75%
or
single leg RDLs 4 sets x 8 each side @ 3010



WOD
"Bingo Bango"

4 RFT
10 HSPU
8 deadlifts 185/125 155/105 115/75
6 hang power cleans 185/125 155/105 115/75
4 thrusters 185/125 155/105 115/75
rest 1:00


AT home version
"Bingo Bango"

6 RFT
10 DB death march
8 DB deadlifts
6 DB hang power cleans
4 DB thrusters
rest 30 seconds