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WOD - Saturday, 3/24/2017

WU:

3 RFQ:
12 Overhead Squats (pvc or appropriate barbell)
5-10 Push-Ups
8 Ring Rows

A. Strength: Sumo Deadlift High Pull (SDLHP) (16:00)
5 x 5 @55% of 1RM Clean

B. Conditioning
EMOTM: 16 (4 rounds)
1: 14/12 Calorie Row
2: 12 SDLHPs (95/65)
3: 10 GHD SUs (15 V-ups)
4: 8 BFBs

Extra Credit: Dat PUMP tho!
TABATA: ME Banded Push ups (AFAP). Count total reps
Then
150 Banded pull aparts (Divide reps any way you want but accumulate 150)

Phases after finishing the last Open workout.

Phase 1...

...Phase 2...

...Phase 3.

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