Warm Up

30 seconds work / 10 seconds rest / 3 rounds

Monster Walks
Glute Bridge
Alt. Knee Over Toes Lunges
Dynamic Squats
Fire Hydrants
Med Deadlift

Deadlift, Demo / Progressions / Teaching
Deadlift, Warm-up / Practice/ Form Checks

Strength

Every 2 Minute on the Minute x 5 Rounds
Deadlift x 5 reps building weight each set

Every Minute on the Minute x 3 Rounds
Deadlift x 5 reps @ 60% of the top set of the previous EMOM

* You do not have to do a 5 rep max PR attempt, however the last set should be very hard. (about a 8-9/10 difficulty) The following sets should feel much easier focus on technique and control.

WOD

4 Rounds for Time

COMPETITIVE

25 Double DB Box Step Ups (35/25) (24/20)
25 Shuttle Runs (Gym Length)
25 Double DB Deadlifts (35/25)
25 Shuttle Runs (Gym Length)

PERFORMANCE

25 Double DB Box Step Ups (20/10) (24/20)
25 Shuttle Runs (Gym Length)
25 Double DB Deadlifts (20/10)
25 Shuttle Runs (Gym Length)

LIFESTYLE

25 Box Step Ups
25 Shuttle Runs (Gym Length)
25 DB Deadlifts
25 Shuttle Runs (Gym Length)