SWOD

15 min to establish a 1 RMax Deadlift

*take no more than 15 min

WOD

3 min AMRAP of:

3 KB thursters (25/35) -KB in each hand

10 Ring Dips

3 min REST

6 min AMRAP of:

14 unbroken Wall Balls (15/20)

7 Unbroken HR push ups

*10 burpee penalty  at end of WO if WB touches ground or rest during Push ups.

Score = total rounds completed

Cool Down

50 Banded sit ups

20 partner hamstring raises

2 sets