Warm-up: Eastside Lap then, 3 Sets: 10x Double arm DB clean, 10x Double arm DB Front Squat.
Strength: Deadlifts: 6 Sets: 5x Deadlift (50% – mechanics focus), 20 Plyo Skiers between sets (Just set up 2 sets of 3 Plates for everyone to share)
Stamina: 3 Rounds, not for time: 25m Walking DB RDL (moderate load that can be accomplished unbroken), 200m Run with sandbag on back, 20x Goblet Squat with heel elevated on weight plate (controlled).
WOD: For Time:
Hang Squat Cleans (135/95)
Pull-ups (RX) or 5-4-3-2-1 Muscle Ups (ARX)
Hand Stand Push-ups (RX) or 20-16-12-8-4 Push-ups (Not RX)
Run to Audley or Balthazar Cellars after each set
Cool Down: EMOM2: 5 Sets of 20 Curtsy Squats