MLF Group HomeMLF WorkoutsVideo Movement Index

Warm-up
10/10 Up and Over the Fence
20/20 PVC Side to Side Swing
20 PVC Good Mornings 
20 PVC Overhead Squats
20 PVC Pass Throughs

Strength:
Back squats each person for time with partner (so each person does 10 change weight no rest for time)
225/155# x10
245/175# x10
265/185# x10
285/200# x10
305/215# x10
325/230# x10
Rest 8 min 
Go again same as above 

Every 1:15 for 10 sets
3 Power clean and jerks 255/180#
EMOM for 7:00
5 Deadlifts 375/265#

WOD: Partner, For time
100-80-60-40-20 
Calorie row
(Partner hangs from bar)
GHD Sit Up
(Partner holds plank)

WOD:
10 Bench Press 225/155#
50 Double-unders with Zeus rope
10 Tire flips 
1:3 Work to rest ratio
5 sets

Recovery:
Quads, Hips and Hamstrings