Deadlifts, Shoulder Press

Warm Up(5 Minutes): 2 minute Double Unders, 1min. Football run in place, 10 Iron Crosses, 10 Scorpions, squat jumps down the mat.

Buy in(10 min): PVC Shoulder, 5 MU progressions or 5 skin the cats. 5 DL at 50% of 1rm

Strength:
Deadlifts 2-2-2-2 Use your 80% 1rm
Deadlifts 2-2-2-2 Use your 60% 1rm
then
Shoulder Press: 5-4-3-2-1

WOD:
10 rounds for time:
10 Wall Ball
10 Knees to Elbows on Floor


All workouts will be scaled to your individual fitness level.