Double under practice 3mins
Flexibility-pike, pancake and side split-1min each
Warm up-Movement prep
Strength-dynamic effort lower
Level 1: 12×2@70%
Level 2: 5×3
Accessory: Bulgarian split squat 3×6/6
WOD
3 rnds
21 deadlifts 80/60
15 pull ups
9 front squat 80/60
