Warmup
3x Row 150m, rest 30 sec
3x8 Reverse Hyper
3x8 Russian Swings
3x8 Toes to Bar
Strength
5x10-12 Deficit No Touch Romanian Deadlifts
WOD
12, 11, 10...1
KB Swings (2/1.5)
Burpees
REC
5x Red River Complexes
1 Red River = 6 alternating DB Snatches + 6 Front Squats