Warm-up
Spend 2 minutes in Z1
Then 2 rounds
12 2 arm Russian KBS
8 KB thrusters
4 double push-up burpees
:30 hollow hold
Mobility
OHS prep – hips and ankles + shoulders and more shoulders
Strength
A1. OHS or front squat – 5×3; building
A2. Banded good mornings – 3×15
WOD
“Knee Deep”
21-15-9
Deadlifts
*each round, weight increases
(205/145#)(225/155#)(245/165#)
18-30-42
Push-ups
*Make sure you have all the weights you need to make it through this workout. The deadlifts decrease in reps but increase in weight while the push-ups increase in reps.
