Warm Up: 

EMOM:  

1) 200m 

2) Jump Rope 

3) Pillar plank 

4) 10/7 Cal Bike 

5) Banded Good Mornings 

Performance: EMOM 5
3 Deadlifts @ 80 - 85% 

AMRAP: 12 Minutes

• 12 Deadlifts (155/105) 
• 9 Hand release Push ups 
• 6 Pull Up 

Fitness:  
Deadlift: in 5 sets or fewer find something heavy for 10

AMRAP 15 Minutes: 

• 250m Row 
• 15 Sit Ups 
• 10 Ring Row  
• 5 Kb deadlift High Pull 

Cashout:  3 Rounds

1 Round of Levels + 10 GHD or elevated sit ups