Mobilize, then:
Warm-Up
Three rounds at increasing effort of:
10 Calorie Row
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
30 second Side Plank (each side)
10 Cossack Squats (feel free to use an empty barbell)
10 Empty Barbell Romanian Deadlifts
5 Box Jump Step-Downs (any box height)
A.
Three sets of:
Deadlift x 8 reps @ 70% of 1-RM Deadlift
Rest as needed
B.
35-49:
Eight rounds for time of:
200 Meter Run
4 Chest-to-Bar Pull-Ups
8 Wall Ball Shots (20/14 lbs to 10/9′ target)
10 Box Jump Overs (Jump up, step down – 24/20″)
8 Wall Ball Shots (20/14 lbs to 10/9′ target)
4 Chest-to-Bar Pull-Ups
Rest 60 seconds
Record total time including 60 seconds of rest
C.
Three sets of:
60 seconds Bearhug D-Ball or Sandbag Hold (heavy)
15 seconds transition
60 seconds Max Rep GHD Sit-Ups
45 seconds rest