Warm-Up:
AMRAP 5:  
5 Single Arm Ring Rows / arm  
5 Single Leg KB Deadlifts / leg  
50′ Side Shuffle  
50′ Backpedal 

Workout fo the Day:
RX:
Deadlift
5-5-5-4-4-4-3-3-3

Level 2:
Deadlift
5-5-5-4-4-4-3-3-3

Level 1:
Deadlift
10-10-10-8-8-8-6-6-6

Accessory: 
On a 5:00 Clock:
20 Dumbbell Side Bends
40 Banded March In Place

Stretching: 
2 Sets:
:60 Pigeon Stretch (each leg)
:60 Couch Stretch (each leg)

AUX:
Midline 1:
:60 Plank*
50′ Crab Walk (hips as high as possible)
:60 Plank (right arm off ground)*
50′ Crab Walk (Hips as high as possible)
:60 Plank (left arm off ground)*
50′ Crab Walk (hips as high as possible)
:60 Plank (left foot off ground)*
50′ Crab Walk (hips as high as possible)
:60 Plank (right foot off ground)*
50′ Crab Walk (hips as high as possible)

*Accumulate your time in the plank before moving to the crab walk*

Midline 2:
5 Rounds:
10 DB or KB Windmills (5 right & 5 left)
5 Dragon Flags (:05 descent on each rep)

Skill 1:
EMOM 20:
Even: 1-3 Strict Muscle-ups
Odd: 15 GHD Sit-ups

Skill 2:
EMOM 10:
Every :60:
5 Touch-and-Go Power Snatch

*Try to maintain at least 60% of your best snatch for the entire 10:00*

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