Warm Up

30 seconds work / 10 seconds rest / 3 rounds

Alt. Bird Dog
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Band Deadlifts

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

Strength

Deadlift

Every 3 minutes on the minute x 8 rounds

Round 1-2 x 5 reps
Round 3-4 x 3 reps
Round 5-8 x 1 rep

* This is a 1 rep max test, have fun be safe.

WOD

5 Rounds for Time

COMPETITIVE

8 Squat Cleans (115/80)
20/15 Cal Row

PERFORMANCE

8 Squat Cleans (95/65)
20/15 Cal Row

LIFESTYLE

8 Squat Cleans
15/10 Cal Row