Warm-Up/Stretching: 
4 Sets:  
:20 Stiff Leg Deadlift With PVC  
:20 Groiner Stretch Each Side  
:20 Pigeon Stretch Each Side 

Progressive Slow AMRAP 6:
AMRAP 6:  
Rounds 1-3  
10 Lateral Box Step-ups  
10 KB Swings  
10 Ring Rows  
5 Ring Dips 

Rounds 3+  
10 KB Sumo Deadlift High Pulls  
5 Strict Pull-ups  
2 Jumps Clearing Box 

WOD:
Rx’D:

AMRAP 12:
2 Deadlift (225/155#)
2 Burpee Box Jump Over (24/20″)
4 Deadlift
4 Burpee Box Jump Over
8 Deadlift
8 Burpee Box Jump Over


*Continue pattern until time expires.

Level 2:
AMRAP 12:
2 Deadlift (155/105#)
2 Burpee Box Jump Over (20/14″)
4 Deadlift
4 Burpee Box Jump Over
8 Deadlift
8 Burpee Box Jump Over


*Continue pattern until time expires.

Level 1:
AMRAP 12:
2 Deadlift (75/65#)
2 Burpee Box Step Over (20/14″)
4 Deadlift
4 Burpee Box Step Over
8 Deadlift
8 Burpee Box Step Over


*Continue pattern until time expires.

Accessory:
25 Hip Extensions
25 Back Extensions
15 Hip & Back Extensions
25 Sit-ups
25 GHD Sit-ups

Stretching:
2 Sets:
:60 Stiff Leg Deadlift With PVC
:60 Groiner Stretch Each Side
:60 Pigeon Stretch Each Side

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