WOD Mi

Warm-up
25 russian swing
8x 20s work/10 sec rest
hollow rocks
sit ups
2 rounds
gymnastic swim
25 russian swing

Basic Strength
Deadlift (1×1)
5x e90sec
5 deadlift

5x e90sec
3 deadlift

5x e90sec
1 deadlift
*increase weight as needed

deadlift from block
4×3
@heaviest from A

3-4x superset
8-12 one legged rdl each leg
2-3 nordic hamstrings