Warm Up:  

• Row 400m 
• Light prowler push down and back 
• 20 Banded good mornings 
• 20 band pullaparts
  *repeat this sequence cutting everything in half

Performance: On a 10:00 Clock
5RM Deadlift 

For Time: 

• 50 Wall Ball 
• 50 Deadlift (95/65) 
• 800m run

Fitness: 3 x 7 - 10 Reps

• Kb deadlift 
• Knees to elbows 
• Banded Chops (bringing band across body working core) 

EMOM x 6 Minutes: 

1) 10 Burpee
2) 10 Alt Db Snatch 

• rest 1:00- 

AMRAP x 5

• 20 Single Unders 
• 20 Mountain Climber
  -rest 1:00-

4:00 Running Clock

Max Plank Hold* 
*Everytime you break the plank, 3 Push Ups and last push ups starts the new plank
*scale reps as needed 

Extra Credit: 

3 x 10 DB Bent Over Row 

3 x 1:00 Weighted Hollow Hold

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Strength Training: 

• Back Squat = 6 x 2

• Front Squat = 4 x 5

• DB lunges = 3 x (5/5)

• Lying Hamstring Curl (Machine or Banded) 4 x 15