Warm Up
Coach’s Choice

Skill
Deadlift

WOD
A. 12 min to build to a heavy 3 Deadlift

B. 15 min. AMRAP
10 Deadlifts (225/155)
10 Burpee Box Jump Overs (24/20)
10 GHD Sit Ups

Sweat
A. 4 Rounds.
1 min. Alternating Single Leg Hip Thrusts
1 min. Jump Rope
1 min. Mountain Climbers

B. 15 min. AMRAP
10 KB Deadlifts
10 Burpee Box Jump Overs
10 Weighted Sit Ups

———————–

Travel WOD
100 hollow rocks…then…

15 second plank
1 push up
15 second rest 
 
30 second plank
2 push up
30 second rest 
 
45 second plank
3 push up
45 second rest 
 
1 minute plank
4 push up
1 minute rest
 
1 minute plank
5 push up
1 minute rest
 
45 second plank
6 push up
45 second rest 
 
30 second plank
7 push up
30 second rest 
 
15 second plank
8 push up
15 second rest