Warm Up:  2 Rounds
200m
1 Min Jump Rope
:30 flutter

3 rounds: 

• 5 DB Good Morning 

• 10/10 Single Arm DB Row 

• 20-30 sec Plank Hold On Rings 

Skill:  Work up to the weight for you on Deadlift 

Performance: For Time     
21 - 15 - 9 
Deadlift 185/135  95/ 55 
Cal
Wall Ball 
*prowler down and back between sets and to finish

Fitness:  
21 - 15 - 9 
Kb Deadlift 
Cal
Wall Ball 
*prowler down and back between sets and to finish

Cashout:  
Every Minute for 5 Minutes Complete 
15 Situps
20 Russian Twists  (each rep counts)