Warm Up: 

• 200m 

• 100 Jump Rope 

• 50 Plank shoulder taps 

• 25 Hollow Rocks 

• 12 Glute Bridge (pause at top) 

• 6 Cal Bike 

Performance: Every 1:00 x 7 Sets 
3 Deadlift 
*Start at a light weight and build to a moderate weight for workout 

4 Rounds for time
3 Deadlift 
5 Box Jump 
9 Strict Pull Ups 
12 Db Bench Press 

 Fitness: 3 rounds
5/5 Single Arm Suitcase Deadlift (Controlled Negative, focus on keeping torso/hips neutral)
12 Top Half V- Up 

2 Rounds 3:00 Stations 
No Rest b/t Stations 
1:00 Rest b/t Rounds 

Station 1 
AMRAP 
10 Wall Ball 
10 Push ups 

Station 2 
AMRAP 
10 MB Push Press 
20 Mountain Climbers 

Station 3 
AMRAP
10 MB Ground to OH 
30 Plate Hops