Dead day

Warm-up
400m run
20 squats
10 burpees

than

Good Mornings
3 sets x 10 reps (bar only)

sWOD
Deadlift

Novice
5 x 5

Advanced
10-8-6-4-4-4




WOD
12 Min AMRAP
10- KB swings
10- sit-ups
10- Goblet squats


NOTE: Your hamstrings will be pretty destroyed so make sure you stretch your hamstrings.