EMOM Continuous clock 

• 200m 

• rope slam 

• jump rope 

• Walking Single leg RDL 

• Hollow Rock/ Hold 

1 round: 
20 Good Mornings
20 Band Pull Apart 

Performance: Deadlift EMOM 5 Min
1Rep:  *weight stays the same for all sets 
*roughly 90% of 1 RM 

Fitness:  
Kb or Hex Bar Deadlift 5,5,5,5,5 

Performance/Fitness
EMOM 10 

1. bike 10/8 Cal

2. 20 Kb Russian Swings

Rest 3 minutes 

EMOM 10 

1. 20 Flutters/ 20 second Hollow hold

2. 20 Abmat Sit ups