Warm up: 5 Minutes cardio/trainer led warm up and Mobility

Strength/Skill Work:

4×8

Single Leg KB Deadlifts

Pendlay Rows

WOD:

4 Rounds (16 min cap)
15 Burpees

8 Dumbbell OHS (50/35,35/20,20/10)

8 Pull ups

15 GHD Sit ups

(RX+/Rx/Scaled)