Warm Up:  2 Rounds

• 5 Burpee 

• 10/ 8 Cal Ski 

• 15 Good Mornings 

Performance: 5 RM Deadlift 
Build to a heavy 5 deadlift 

1 Round For Time: 

• 50 Wall Ball 

• 50 Deadlift (135/85) 

• 5 Mile Bike

Fitness: 3 Rounds for Quality: 

• 6/6 Single leg RDL W/ High Pull 

• 8 Seated Arnold Press 

• 10/10 Russian Twist or side med ball throws 

AMRAP x 20 Minutes 

• 200m Run/ Row 

• 21 Alt Lunges (suitcase carry optional) 

• 15 Kb Swing  

• 9/7 Cal

Cashout: 3 Rounds 

• 10/10 Flutters 

• 20 Sec Hollow 

• 10 Arm Haulers