Warm Up: 2 Rounds 

• 8/5 Cal Bike 

• 10 BB/ Banded Good Mornings 

• 15 plank shoulder taps 

• 20 Hip Swings 

Performance: (DT) 
5 Rounds for time: 

• 12 Deadlift (155/105) 

• 9 Hang Power Clean 

• 6 Push Jerks 
  * Scale weight as needed 

Fitness: 
2 Rounds 1:30 Stations    *30 second plank (or rest) b/t rounds.

• Station 1: 1:00 Max Squats/ :30 Max Mountain Climbers

• Station 2: 1:00 Up-Downs/ :30 Max Flutter Kicks

• Station3: 1:00 Max kb Deadlifts/ :30 Hollow Hold 

• Station4: 1:00 Max Push Ups / :30 MB Sit-up’s

• Station 5: 1:30 Row 

Cashout:  Friday Special