Warm Up

EB
RDL x 10
Bent over bounces x30
GM + squat x10
BB twists
Strict press x 10

Wall walk + 2 push up before ea. +5 sec hold x5

Specific Warm up

WOD

PAW Week. Choose your own assessment/ Girl WOD/ Hero WOD

Can't decide?

9 min AMRAP:

21-15-9
Deadlifts 225/ 155
Bench Press 115/75
Then
21-15-9
Deadlift 315/215
HSPU

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