Strength/Skill
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Dumbbell Shoulder Press x 6-8 reps @ 20X1
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Plank Holds x 45 seconds
Rest 45 seconds
WOD
Complete as many rounds and reps as possible in 6 minutes of:
3 Burpees
6 Box Jumps
9 Kettlebell Swings (Heavy)
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