WOD:

1) Every 1:30 x 7 sets: 5 Sumo Deadlifts

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Pull all reps from a Dead Stop.

2) Every 1:30 x 7 sets: 3-5 Strict Pull-ups + 5/side Single Leg Hip Thrusts

Use assistance as needed for Strict Pull-ups. Focus on position on the Hip Thrusts, you don’t need any load.

3) 7 minute AMRAP:

7 D-Ball Over the Shoulder 70/50

21 Wall Balls 14/8

Extra Work:

4) Cable Pull Throughs: 4 sets of 20

Rest 90-120 seconds between sets. Focus on positioning over load.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE