Warm Up

30 seconds work / 10 seconds rest / 3 rounds

Banded around knees wall sit
Glute bridge
Donkey kicks
Dynamic squats
Fire Hydrants
Alternating lunges

Deadlift, demo/progressions/teaching
Deadlift, warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds

Deadlift x 5 reps building weight each set

*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 4 last week.

WOD

AMRAP 18

COMPETITIVE

5 Chest to Bar Pull-ups
10 Push-ups
15 Air Squats
20 Double Unders

PERFORMANCE

5 Jumping Chest to Bar Pull-ups
10 Push-ups
15 Air Squats
20 Double Unders (Count Misses)

LIFESTYLE

5 Ring Rows
10 Elevated Push-ups
15 Air Squats
20 Single Unders