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Warm Up:
Run 400m
2 Rounds
15 KB Swings (light)
10 OH Squats (PVC)
10 Jumping Pull Ups
Skill:
3 Rounds
20 Back Ext (slow and pause at top for 2 sec)
12 Renegade Row With Push Ups (heavy)
12 Seated Shoulder Press (Barbell off rig)
WOD:
AMRAP in 15 Min
1 Deadlift (275/185#)
Run 50m
2 Deadlifts
Run 100M
3 Deadlifts
Run 150m
4 Deadlifts
Run 200m
5 Deadlifts
Run 250m
6 Deadlifts
Run 300m
7 Deadlifts
Run 350m
8 Deadlifts
Run 400m
and so on....