Warm-up:
10 leg swings
10 bootstrappers
10 single leg glute bridges
10 superman
5 yoga push-up
5 up/down dog
5 tempo push-ups five seconds down & 5 second pause in the bottom
10 top down deadlift with empty bar
10 burpees

For time:
Buy in: 800m Run
21-15-9 Deadlift at 50% of Max
21-15-9 Ring dip or 30-25-20 HRPU
Cash out: 800m Run
*20 minute cap.

Home WOD/Zoom:
Buy in: 800m run/1000m Row
21-15-9 Deadlift at 50% of Max If you are using DB’s than do 30-25-20 reps
21-15-9 Ring dip or 30-25-20 HRPU
Cash out: 800m Run/1000m Row
*20 minute cap.

Mobility:
1:00 Lying knee twist
1:00 Eagle