Warm up
2 rounds:
run 100m
Split stance Romanian deadlift x 8-10 reps @ 3011 (Left Leg)
Split stance Romanian deadlifts x 8-10 reps @ 3011 (Right Leg)
single arm DB high pulls x 8 reps/side


Mobility
25 feet perfect stretch walk (4-5 each side)
10 x KB behind the back good mornings
10 x KB Jefferson curls



Strength Set
3 sets
A. 10 x dimmels @ 30X1
B. 8-10/side x half kneeling DB strict press @ 20X1
C. 5 x walk out/back in pike position from a box


WOD
"Face Off"
Every 4:00 for 6 rounds
5 deadlifts 225/155 185/125 135/95
10 DB box step ups
100m run
50m DB suitcase carry- switch hands at the pylons