Warm Up

Every 3 minutes on the minute x 3 rounds

30 second superman hold
10 scap push-ups
12 air squats
10 glute bridges
cardio of choice remaining time (row, bike, ski, shuttle run, skip)
Deadlift demo/progressions/teaching
Deadlift warm-up/practice/form checks

Strength

Every 1:45 minute on the minute x 8 rounds

Deadlift x 6 reps building weight each set

*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to match what you did for 5 reps or beat it

WOD

5 rounds

10 devil press (50/35)
20 DB squats (50/35)