Warm-up 

Run 800m

3×10 single leg RDL 45/35 (5 per leg)

3×5 speed sumo dead *alternate with a partner

 

Strength 

4×6 sumo dead lifts for max load

 

WOD

5 Rounds for time:

Run 400m

20 GHDSU (or 20 V-ups)

12 burpees to a 6″ target above standing reach

*20 Minute time cap

Accessory 

3×6 single leg box step ups (all 6 on some leg before switching)

*rest 1 minute after each set

3×6-10 partner glute and ham raise

*alternate sets with your partner