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Warmup: 4 Rounds ~ Not For Time

1 Dumpster Dash

10 Toes to wall

10 OLY Bar OHS

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Strength: 6 x complex

1 power clean

3 OHS

6 Front Squats

12 Deadlift 

*Athlete picks weight

**Weights cannot return to the floor until deadlift or the complex is void

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WOD: 6 Rounds for Time

10 Pullups

10 Sumo Deadlift High Pulls 95/65#

400 meter run

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New Haven Rugby Conditioning:

OTM x 24 minutes

100 meter sprint

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