Warm Up: 

• 1 Prowler Push down and Back 

• 5 Burpee 

• 10 Cal Bike 

• 20 Banded Good Mornings 

• 30 sec Palio Chair 

• 40 sec Wall Sit 

• 50 sec farmers carry

• 60 Sec Hip Swings

Performance: 5 RM Deadlift 
Build to a heavy 5 deadlift 

1 Round For Time: 

• 50 Wall Ball 

• 50 Deadlift (95/65) 

• 800m Run

Fitness: 2 Rounds for Quality: 

• 6/6 Single leg RDL W/ High Pull 

• 8 Seated Arnold Press 

• 10/10 Russian Twist or side med ball throws 

AMRAP x 20 Minutes 

• 200m Run/ Row 

• 21 Alt Lunges (suitcase carry optional) 

• 15 Kb Swing  

• 9/7 Cal Bike 

Cashout: 3 Rounds 

• 10/10 Flutters 

• 20 Sec Hollow 

• 10 Arm Haulers