Warm Up

Every 3 minutes on the minute x 3 rounds

15 lunges
10 leg swings per side
10 scap pull-ups
10 kip swings (beat swings)
Double under practice remaining time
Deadlift demo/progressions/teaching
Deadlift warm-up/practice/form checks

Strength

Every 2 minute on the minute x 7 rounds

Deadlift x 7 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 6 reps last week.

WOD

Competitive:
As many rounds as possible in 20 minutes
12-9-6-3
Toes to bar
Jump lunges
Rest 90 seconds

Performance:
As many rounds as possible in 20 minutes
12-9-6-3
Hanging leg raises / knees to chest or elbows
Jump lunges or lunges
Rest 90 seconds

Lifestyle:
As many rounds as possible in 20 minutes
12-9-6-3
Hanging knee raises or lying leg raises
Lunges or assisted lunges
Rest 90 seconds