Warm Up: 2 sets
200m
50 Jump Rope
25 Band Pull Aparts
12 Goodmornings
Performance: Deadlift
Build to a moderate heavy 3 set deadlift
EMOM x 10
1) 3 Deadlift
2) 10 Seated DB Arnold Press
16 minute EMOM
Minute 1: Bike Calories 10/6
Minute 2: Box Jump x10
Minute 3: Body Weight Lunge x 14
Minute 3: Push Press (#95/#65) x 10
Fitness: 2 Rounds:
20 Single Arm DB Hang Clean and Press
:30 Battle Rope
40 Russian Twists (plate)
50yd Object Carry (farmer carry/ Front Rack/ Overhead)
3 Rounds:
1:00 Stations
:20 transition b/t stations
1:00 Rest b/t rounds
Max Db Step UP
Max Db Sumo Deadlift
Max Flutter Kick
Max Db Floor Press