Hey, Ryan You Okay???

Warm-Up: 3 Rounds at steady pace:
Run 200 m
Shoulder Dislocates x 25
Skin the Cats x 5
Sumo Dead High Pull x 10(PVC OR BARBELL)

Tempo/Strength WOD:
A1: Speed Deadlift 6 x 1 @ 60$ of 1 Rep Max- Rest 30 seconds
B1: Dumbbell Swings 21 x 3 @ Bring Dumbbell only to forhead height- Rest 90 seconds

Kevin’s Notes: First do the speed deadlift, you will do one rep of deadlift concentrating on speed and technique… then rest 30 seconds and then complete another rep… In total do 6 reps @ 60% of 1 rep max… Then do Dumbbell Swings @ heavy weight for 21 reps for 3 sets with resting 90 seconds in between…

Met-Con WOD: 5 Rounds for time of:
5 Shoulder Press
10 Push Press
15 Push Jerk

Kevin’s Notes: Guys will use 65 lbs. Gals will use 45 lbs for all movements.