W/U

Dynamic Stretching

3 Rounds

10 KB Swings

10 Sit Ups

WOD:

3 x 8 single leg dead lifts/ leg

3 x 3 romanion dead lifts

250m row

250m row

rest 5 min

3 x 5 Single arm overhead press

3 x 3 ring dips

50 perfect push ups

rest 2 min between sets

CFE 3 rounds (20 sec on/60 sec off, 20 sec on/50 sec off, 20 sec on/40 sec off, 20 sec on/30 sec off, 20 sec on/20 sec off, 20 sec on/10 sec off )