Strength:
Alternating sets of:
Deadlift – 3-4 warm up sets, then establish a 5RM
Russian twists (with kettlebell) 3 x 10 + 10 (3 sets of 10 per side)
WOD:
12 minute AMRAP
Run 200 m
Max rep unbroken push ups
50 lunge steps
**record # of rounds and # of push ups