Warm Up:  5 Rounds 
1 Way Prowler
2 Burpee
3 Squat Jumps
4 Jumping Jack
5 Standing Knee to elbow 

Performance:  For Time: 

• 5 deadlifts (225/155) 

• 10 toes to bar

• 200m run 

• 10 deadlift 

• 15 toes to bar

• 400m run 

• 15 deadlifts 

• 20 toes to bar

• 800m run 

Fitness:  
- 3 x 10 single leg RDL  (5/5) 
- Glute Bridge 
- Back Extensions or Superman 

5 Rounds or AMRAP 15 minutes: 
200m Run 
15 Ball Slam
10 V-Ups/ Tuck Ups or sit ups