WARM UP
2 Rounds | 7 Min Cap
10 x Downward Dog to Cobra
10 x Kettlebell Pull Through e/s
20 x Banded Pull Aparts
TRAIN
3 Rounds
14 x Kettlebell Deadlift High Pull (11X0) RPE 8
30 Sec Rest
12 x Rower Hamstring Curls/Prone Banded Hamstring Curl (2011) RPE 7
90 Sec Rest
PERFORM
For Time | 18 Min Cap
12-9-6-3
Single Arm Dumbbell Deadlift L at 25/17.5/12.5kg
Single Arm Dumbbell Hang Clean L
Single Arm Overhead Reverse Lunge L
*Repeat Opposite Side
24-18-12-6 Cal Erg
–
AMRAP In Remaining Time
8 x Plate Pass
30 Sec Plank