Strength: 

• Banded Deadlift, 4 Reps every 90 seconds x10

WOD 1: 7:00 AMRAP 

• 2 DB Thruster 55/35
• 2 Cal Row
• 2 Pull-ups
• 4 DB Thrusters
• 4 Cal Row
• 4 Pull-up
• 6…..Continue

Skill Work:

1. L-Sit, 3 x 30 Seconds
2. GHD Hip Extensions: 3 x 12
3. Side plank 3×30 sec each side, rest as needed