Warm-up: Coach’s Choice
Strength/Skill: Sumo Deadlift High Pull (5 x 5 x 5 x 5 x 5 )
Start at 75% and get as heavy as possible. Lift on a 3-minute clock.
WOD: 4 RFT (20 Minute Cap)
25 Sumo Deadlifts (185/135)
15 Seated Dumbbell Presses (35/20)
400 Meter Run
*275/185; 50/35
Stimulus/Focus: A pull, push, and run! A barbell and a dumbbell. All the things. Deadlifts might be in singles. Aim to do the presses in two or three sets per round, with short breaks in between them. Push hard on the run.
Cool Down: 3 Rounds
5 Barbell Rollouts
10 V-Ups