Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles, 2-karaoke’s, 4-50% POSE sprints. Part #2: 20-dead-lifts, 15-sumo high pull dead lifts.
Strength: Bench 1) 5 x 75%, 2) 3 x 85%, 3) 1+ x 95%.
WOD: Four rounds of 5-Muscle Ups, 10-Dead-Lifts 245/165, 15-GHD Situps and a Hill Sprint.
L-2: 5-Muscleup attempts, progressions or assists , 185/135. L-1: 15 pull-ups and ring dips, 195/95.
Endurance: 5k row
Recovery: Lacrosse ball MFR
Edana explanation please, or is this how a tent is supposed to look?