Warm up:
800m run
then
3x
15 Good mornings
15 Super mans
15 Sampson stretch
Body Ready:
8 minute EMOM
1 HEAVY snatch grip pull
7 burpees
Strength:
Deadlifts
3 rep max
Metcon:
5x 3 minute rounds
400m run
Max effort pull ups - score for this WOD is total pull ups
***if you do not get the 400m done in the 3 minutes, AND at least 1 pull up - your coach will give you a bike or row sprint for each missed round at the end of the workout - it is the coaches discretion as to how many calories or meters, or whatever they expect in that minute.
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