Buy In: Turf work-20 meters each: bear crawls, crab walks, walking lunges, walking rdl's, walking spiderman lunges.
5 sets of progressively heavier sets of power cleans in order to prepare for the workout.
Complete 3 rounds for time of:
Run 1 Suicide
10 Toes to Bar
10 Power Cleans (95/185)
Buy In: 10 reps- cat/camel, quadruped extension(bird dog), side-lying bridges, hip thrusts on a bench(unloaded), back extensions, toes to bar.
Perform progressively heavier sets of 3 deadlifts to prepare for the wod. This may take more than a few minutes.
Perform 2 deadlifts every minute on the minute for 10 minutes. These should all be the same weight and represent somewhere between 80-90% of your one rep max.
Buy in:Run the Crye-Leike loop. 10 reps band shoulder complex, band pull aparts, band no money drill.
In 20 minutes complete as many rounds as possible of:
5 reps Bodyweight Bench Press (women use 50%)
20 meter handstand walk
1 rope climb
15 wall balls