EMOM: 
1) 200m  
2) DB Good mornings 
3) lat band walks 
4) Single leg GLute Bridge
5) Bird Dogs  

Deadlift 
3 Rep MAX
*Build to the most weight you can lift for a 3 set 

AMRAP 15 minutes 

• :60 Jump Rope 

• 30 air squat 

• 10 deadlifts @ 50% of 3 rep or KB 

• 60 sec farmers carry AHAP 

• 30 Lunges 

• 10 Deadlifts 

4 Rounds Not for Time

• 10 Weighted Hip Bridge with Pause on last rep. 

• 10-15 Evil Wheels or In and outs 

• 10-15 Bicep Curls (Even Rounds)

• 10-15 Banded Tricep Extensions (Odd Rounds)