4 sets of:
A1. Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
A2. Waiter's walk 25m per arm.
Rest 45 seconds
A3. DB Russian Step-Up x 10 reps each leg
Rest 45 seconds
+
Complete as many rounds and reps as possible in 10 minutes of:
Dumbbell Ground to Overhead x 10 reps
100 Meter Run ---shuttle length of driveway and back.
CrossFit:
Five sets of:
A. Hang Snatch x 3 reps ---full squat
Rest 2-3 minutes
+
Every minute, on the minute, for 10 minutes, complete:
115/75 lb Power Snatch x 3
Toes to Bar x 6 reps
Box Jumps x 9 reps
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