Warm Up:  12-10-8 
- Calorie
- Kb Deadlift
- Kb Press
:20 Hollow Hold Between Sets 

Deadlift EMOM 5: 
Work up to 85-90% of 1 RM 
Minute 1) 5 reps 
Minute 2) 4 reps 
Minute 3) 3 reps 
Minute 4) 2 reps 
Minute 5) 1 Rep 
*add weight each set if possible  

Performance: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of…

• Toes to Bar

• Wall Balls (20/14) 

• Hang Clean (135/95)

• Jump Rope (add a zero)

Fitness: 2  Rounds 
- 400m run or 1/2 mile bike  
- 1 min plank
- 400m row 
- 1 min box step ups  
- 400m ski 
- 1 min Kb Swings 

CASHOUT:  10 rounds 
5 crunches/ 10 hollow body flutters