Warm-Up: 3 Rounds at Steady Pace of:

Fundamental Development Work: 6 Reps for each movement:

Air Squat/Front Squat/Overhead Squat/Shoulder Press/Push Press/Push Jerk/Deadlift/Sumo Deadlift High Pull

Strength WOD: Deadlift 5-5-5

Met-Con/Tempo WOD:

A1: Dumbbell Swings 15 x 3 sets, rest 45 secs

A2:Ring Dips 12-12-12 or Bar Dips 12-12-12 or Push-Ups 15-15-15, rest 45 secs