• Warmup
  • Row 1000m
  • 20 Good Mornings
  • 20 Russian KBS Heavy
  • 100’ Ostrich Walk
  • 20 Kip Swings

  • Strength
  • Every 2 mins for 12 mins
  • 10 Deadlift all above 50% of 1RM

  • Metcon (CAP 12)
  • “NASTY GIRLS LOVE DT” 

  • 3 Rounds for Time: 
  • 50 Air Squats 
  • 7 Ring Muscle Ups 
  • 1 Round of “DT”
  •  
  • “DT” 
  • 12 Deadlifts (185/125) 
  • 9 Hang Power Cleans 
  • 6 Shoulder To Overhead