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Warm Up: 2 Rounds 

  • 8/5 Cal Bike 

  • 10 BB/ Banded Good Mornings 

  • 15 plank shoulder taps 

  • 20 Hip Swings 


Performance: (DT) 
5 Rounds for time: 

  • 12 Deadlift (155/105) 

  • 9 Hang Power Clean 

  • 6 Push Jerks 
    * Scale weight as needed 

Fitness: 
2 Rounds 1:30 Stations    *30 second plank (or rest) b/t rounds.

  • Station 1: 1:00 Max Squats/ :30 Max Mountain Climbers

  • Station 2: 1:00 Up-Downs/ :30 Max Flutter Kicks

  • Station3: 1:00 Max kb Deadlifts/ :30 Hollow Hold 

  • Station4: 1:00 Max Push Ups / :30 MB Sit-up’s

  • Station 5: 1:30 Row 


Cashout:  Friday Special