Primer: 8 Minutes For Quality:
6 Turkish Get Ups |8 Hollow Rocks | 10 KB Deadlifts | 12 Single Arm KB Strict Press
WOD:
Quarter Zip: 3 Rounds For Time
600M Run
then
3 Rounds of:
6 Sumo Deadlift High Pulls | 12 Chest to Bar Pull Ups | 18 Pistols
Dumbbell Version:
3 Rounds:
600M Run
Then
3 Rounds of 6 Deadlift Dumbbell High Pulls | 12 Double DB Snatches | 18 Pistols
Bodyweight Version:
3 Rounds:
600M Run
Then
3 Rounds: 18 Good Mornings | 12 Burpees | 18 Alternating Lunges
Bulletproof Shoulders:
3 Rounds:
600M Run
Then
2 Rounds: 18 High Pulls (9 per side) | 18 Piked Toe Touches | 18 Alternating Lunges