2x
:60 aerobic machine
10 hang muscle clean + press (light bar)
:30 hollow rock hold
Then
2x :60 aerobic machine
8 SL landmine RDL
8 SL landmine bent over row
8 landmine thruster
20 ankle biters
Strength
4x
1 1/4 - landmine squat to thruster
1-4 strict pull ups + :10-:20 isometric hold at top
1-4 strict handstand push ups + :20 handstand hold
*score load of plates added to landmine squat
WOD
AMRAP 12:00 (steady is the game)
9 db power clean 40-55/25-35
9 push press
9/6 push ups on dbs
9 t2b