Warm Up: 

1 Minute Each: 

• 200m

• Plank Shoulder Taps

• Good Mornings

• Single Leg Glute Bridge

• Hollow Rock or Hold

Performance:    
Work to a heavy 3 sumo deadlift

12-9-6-9-12

• Sumo Deadlift High Pull (#95/#65)

• Thruster

• Bar over Burpee

Fitness:  
3 rounds: 

• 5/5 Single Leg RDL

• 5/5 Step ups W/ Curl

• 10 Lat Pull Down

12-9-6-9-12

• Kb Deadlift High Pull

• Db Thruster

• Burpee or Calorie

Cashout: 3 Rounds: 

• 7 second levels

• 10 GHD sit ups or Tuck ups

• 10 Oblique side twist W/ Band