“The way I see it, if you want the rainbow, you gotta put up with the rain.” - Dolly Parton

Warm Up: 
1 Minute Each: 

• 200m Jog/ Row  

• 200m Ski

• Banded Good Mornings 

• Single Leg Glute Bridge 

• Hollow Rock or Hold 

Performance: 3,3,3,3
Work to a heavy 3 sumo deadlift

12-9-6-9-12
Sumo Deadlift High Pull (#95/#65)
Thruster
Bar over Burpee

Fitness:  
3 rounds: 
5/5 Single Leg RDL 
5/5 Step ups W/ Curl 
10 Lat Pull Down 

12-9-6-9-12
Kb Deadlift High Pull 
Db Thruster 
Burpee or Calorie 

3 Rounds: 
7 second levels 
10 GHD sit ups or Tuck ups
10 Oblique side twist or Hip Dip