SWOD: Shoulder Press 3x5 (add 5# from last workout)
After a warm up, complete three sets of five reps at the same weight.
Metcon: Three rounds for time of:
Sumo Deadlift High Pulls, 15 reps (135/ 95)
Sit ups (abmat or scale up to GHD) x 20
This is short, but heavy and should be completed with maximal intensity. When performing the SDHP, first extend your hips fully, shrug your shoulders, then bend your arms. It's three distinct movements in smooth succession. Remember to keep your chest up and lumbar curve in extension when lifting the weight up and when returning it to the floor. Returning the weight with good form will not only keep you safe, but will result in more efficiency in multiple rep attempts.