Warm-up:
3 minutes bike
Two rounds of:
15 hip hinge
15 PVC overhead squat
Two rounds of:
60 seconds plank
20 single leg RDL (10/side)
A. Every 3 minutes, for five rounds:
5 deadlift
50 mountain climbers
B. For time:
400 Meter Run
15 thrusters
15 v-up
12 thrusters
12 v-up
9 thrusters
9 v-up
400 Meter Run
Results:
A. 135lb barbell
B. 45lb barbell
Total time: 9:30