07.05.17 Jumping around

Warm Up:2:00 bike/row/run 2 easy rounds of: 10 hollow rocks 10 kneeling unilateral strict press with DB each side- knee in a lunge position, weight is in hand opposite of the knee that is out front. 15 RDL with light weight on barbell 20 hip bridges- no weight. Use a bench with heels on bench, back flat on ground. Drive hips up to a bridge position.

Skill: Deadlift x 2 reps set 1-3@ 70% set 4 @ 75% set 5 @ 80% set 6 @85% set 7 @90%

WOD: 12:00 EMOM min 1: 20 DUs (40 singles) + 1-2 muscles ups (4 ring dips) min 2: 20 DUs (40 singles) + 8 push ups min 3: thrusters x 10 reps 75/55