WOD

Find your Sumo Deadlift 1 Rep Max.

Then:

Snatch Grip Deadlift 10-10-10

Then:

Power Elizabeth
21-15-9 reps of:
Power Cleans 135/95
Ring Dips

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Tire Drag
2x200m

Every 1 min for 10 mins do:
2 Power Snatches, 70% 1RM
1 Overhead Squat, 70% 1RM

Then:

Jeremy
21-15-9 reps, for time of:
Overhead Squat, 95/65 lbs
Burpees

Then:

100 Kettlebell Russian Twists

Dynamic Effort Upper Body

Seated press with bands
8×3 at 50% of 1 rep max

Then:

Bent Over Barbell Row 12-12-12

Then:

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Pull-ups
Burpees
Split Jumps
Knees To Elbow

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100 Tricep Push Ups

Power Clean 10×2 at 70% 1RM

Then:

Mini-DT

Dynamic Effort Lower Body

Box Squat 10×2 at 70% 1RM, rest 30 secs
Conventional Deadlift with bands 7×1 at 50% 1RM

Then:

5 rounds for time of:

10 Deadlifts, 275/185 lbs
10 Burpee (Bar Facing)s
25 Double Unders

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Banded Good Mornings 100

Max Effort Seated press with Bands

Then:

Bench Press with Bands
3×10 with heaviest possible

Then:

50 Push-ups
40 AbMat Sit-ups
30 Box Jump 30/24
20 Ring Push Up
10 Strict Pull-ups
400 m Run or Row

For time:
1 Walking Lunge, 100 ft
21 Pull-ups
21 Sit-up (abmat)s
1 Walking Lunge, 100 ft
18 Pull-ups
18 Sit-up (abmat)s
1 Walking Lunge, 100 ft
15 Pull-ups
15 Sit-up (abmat)s
1 Walking Lunge, 100 ft
12 Pull-ups
12 Sit-up (abmat)s
1 Walking Lunge, 100 ft
9 Pull-ups
9 Sit-up (abmat)s

Max Effort Conventional Deadlift

Then:

Seated Good Morning
3×6 with heaviest weight possible.

Then:

21-15-9-6 reps, for time of:
Thruster, 95/65 lbs
Knees To Elbow

Then:

4×20 Straight Leg Sumo Deadlift

and/or

200m Tire Drag