Warm-up:
EMOM 9, alternating:
a) Crawl 6 Steps Forward + 6 Steps Backwards
b) 20 Single Unders + 5-10 Double Unders
c) 3 Straight Hanging Leg Raise + 2 Toes-to-Bar
WOD:
On a 3 Minute Clock:
10 Sumo Deadlift High Pulls, 97#/70#
300′ Suicide Run (25′ out and back + 50′ out and back + 75′ out and back)
Max Double Unders in Remaining Time
Repeat for a total of three cycles, resting two minutes between cycles. Score is total Double Unders.
Endurance:
Run 3x800m, work:rest 1:1
Extra Work: Every 3 minutes for 5 sets:
10 Romanian Deadlifts, moderately heavy
10 Dumbbell or Kettlebell Press, moderately heavy
:30-60 Hollow Hold