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Warmup:

4 rounds:

1 dumpster dash

4 plank to prayer

6 pull ups

8 kb swings

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Strength: Sumo Deadlift 5x5

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4x 3 minute AMRAP's with 2 minutes rest between each set

1 shoulder to overhead 135/95#

1 pullup

2 S2OH

2 Pullups

3 S2OH

3 Pullups.... Until 3 minutes is up

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Endurance: meet at ECC @ 6 am

5 Rounds for time

500 meter row

Run Around the Building

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