WOD
10 rounds for time:
10 v ups
10 hollow rock to superman(begin in hollow rock position, roll to superman position one direction, roll back onto back, roll to superman position the other direction, etc. One roll from back to stomach is first rep, rolling from stomach to back is second rep and so on)

Deadlift
1-1-1-1-1-1-1
Rest 2-3 minutes between sets

warm up:
200m run
20 v ups
15 push ups
10 squats

5 sets of: work to heavier as form allows
5 deadlift
3 hang power clean
1 push press
1 power jerk
10 total reps per set

400m run
2x's 20 each:
superman
scorpion kicks
sit ups
leg kicks
squats: Trust me it will loosen you up!


Deadlift
4X8 moderate weight. M=135, W=95
keep it moderate

100 Pull ups: Kipping, strict, partner assisted. whatever it takes to accumulate 100. Break it up any way needed, but commit to full range of motion.

warm up
400m run
20 superman
20 scorpion kicks
20 sit ups
20 lying leg kicks

Front Squat
3-3-3
20 minute amrap:
5 push ups
10 squats
15 v ups