Warm Up

Every 3 minutes on the minute x 3 rounds

10 scap pull-ups
10 band pull aparts
15 band good mornings
15 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 3 reps building weight each set

*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to beat what you did for 3 reps several weeks ago

WOD

Competitive:

4 rounds for time
200m run
15 deadlifts (205/145)
15 pull-ups

Performance:

4 rounds for time
200m run
15 deadlifts (150/105)
15 Jumping pull-ups

Lifestyle:

4 rounds for time
1 minute cardio
15 deadlifts (115/75)
15 ring rows