Warm Up:  

EMOM:  5 Min

1. Row 
2. Jump Rope
3. Banded good mornings or Glute Bridge 
4. Pillar Plank 
5. Hollow Rock or Hold 

Performance:  

Deadlift 5/3/1 

• work up to last weeks heavy 5 for your first set of 5 
• add weight for the 3 and 1 set if possible 

Fitness: 

• Kb or BB Deadlift 5,5,5,5,5 
• * work up in weight each set to a challenging 5 set 

MET-CON For Time: 

21 - 15 - 9

• Kb Swing 
• TTB/ Knee to elbow/ Tuck ups 
• Body weight lunge 

*Start the workout w/ 3 - 5 Burpee (shooters choice) and perform them OTM until workout is complete.  

CASHOUT:  Coaches choice