Warm Up

2 Minutes of Cardio or General Warm-up

-Into-
3 Rounds
15 Band Overhead Press
15 Band Good Mornings
8 Stiff-Leg Deadlifts
8 Knee or Elevated Push-Ups

Strength

Deadlifts 

EMOM X 10 Sets X 3 Reps @ 55% 1RM or RPE 5
On the Final Minute Perform an AMRAP

WOD

For Time 

20-15-10-5

COMPETITIVE

Deadlifts (155/110)
Hand-Release Push-Ups
Calories on Bike

PERFORMANCE

Deadlifts (115/85)
Elevated Push-Ups
Calories on Bike

LIFESTYLE

Deadlifts
Elevated Push-Ups
10/8 Calories on Bike