Warm Up:
3-4 Rounds (coach discretion):
200m Jog
3 Sumo Stance Inchworms
6 Scorpion Stretch / Side
9 Hand Release Push-ups (from knees if needed)

WOD:
For Quality:
EMOM 18:
1) :30 DB Floor Press (50/35#)
2) :30 Sumo Deadlift (225/155#)
3) Rest

*Add weight in small increments as long as athletes are working more than they are resting in the :30 interval.

Level 2:
EMOM 18:
1) :30 DB Floor Press (35/25#)
2) :30 Sumo Deadlift (155/105#)
3) Rest

Level 1:
EMOM 18:
1) :30 DB Floor Press (25/15#)
2) :30 Sumo Deadlift (95/65#)
3) Rest

Accessory:
3 rounds:
200m KB Shoulder Carry (70/53)
30 Leg Raises over KB