Outdoor WOD

A) Sumo deadlift
4 sets x 8 reps
Superset with 10-12 inverted rows or 5-8 L-sit pullups (using railing)
or 10-15 seated banded rows

B) Every 3 minute for 15 minutes complete:
15 push press
12 overhead lunges
9 lateral hops over barbell
6 pushups
3 down up tuck jumps.
*Aim for 60-90 seconds rest. If not getting enough rest modify reps to 12-9-9-6-3
Rx: 95/65lb Rx+: 115/75lb

Home WOD

A) 4 sets of:
10 sumo stance goodmornings (weight on back)
+ 10 db sumo deadlifts.
Superset with 10 db lat pullovers

B) 5 rounds
Rest 90 seconds after each round
10 db push press/side
8 db overhead lunges/arm
8 lateral hops over db
6 pushups
4 down up tuck jumps