WOD
For time:
30 sumo deadlift high pulls (55/75 lb)(35/45 lb)
1:00 plank hold
30 lateral burpees over the barbell
1:00 plank hold
30 sumo deadlift high pulls
1:00 plank hold
30 lateral burpees over the barbell
– Plank hold time is accumulated.

Post-workout:
Accumulate:
30 GHD back extensions

PUREFIT

For time:
30 KB sumo deadlift high pulls
1:00 plank hold
20 burpees
1:00 plank hold
30 sumo deadlift high pulls
1:00 plank hold
20 burpees
– Plank hold time is accumulated.

Post-workout:
Accumulate: 50 Supermans