Warm up:
600m class run
3min amrap 10kb swings, 5/5 lunges
Movement prep-Deadlift -after strength
Strength: EMOM x5mins 4 strict chins-use band/add weight
rest 3mins then
EMOMx5mins 4 strict dips using boxes/bench/add weight
WOD: In teams of 2complete amrap 20mins:
3 deadlifts, 3burppe box jumps
6,6
9,9 up in threes-one work at time
60/40rx
Cool down: Downward dog into elbow hip stretch, downward dog into seven stretch, downward dog into side squat each side 5sec hold
