Warm Up: EMOM:  

• Jump Rope

• 200m Jog

• Single Arm Planks

• Hollow Rocks

• Downward Dog/ Cobra

Performance: 
Deadlift: 15-12-9-6-3 

• Body Weight Deadlift (or heavy 10 set)

• 10 Heavy pull downs or low rows between sets

For Time: 21-15-9 

• Step Back Lunges (40/30)

• Kb Swings
  *Run 400m after every set including the 9 set

Fitness: EMOM x 5: 
10 Dual KB Deadlifts

For Time: 22-16-10 

• Step Back Lunges

• Medball Sit Up

• Kb Swings
  *Run/Row 400m after every set