Warm Up

2 Minutes of Cardio or General Warm-up

Into

12 Sweepers per Side
12 Big Arm Circles
12 Dynamic Squat Stretch (Hold 2 Sec)
12 Scap Pull-Ups
12 PVC Rotations
6 Cossack Squats per Side
5 Push-Up Scale
5 Pull-Up Scale
5 Squat Scale

Back Squats

Every Minute on the Minute:

1. 40% 1RM x 8 Reps
2. 50% 1RM x 6 Reps
3. 60% 1RM x 4 Reps
4. 65% 1RM x 2 Reps
5. 70% 1RM x 1 Rep

Then:
Every 2:15 Minutes:
6-8. 70% 1RM x 5 Reps

Stiff Leg Deadlifts
EMOM x 4 Sets x 10 Reps

WOD

For Time

COMPETITIVE

For Time in a Weight Vest (20/14)
1600m Run
-into
10 Rounds:
10 Pull-Ups
20 Push-Ups
30 Air Squats
-into
1600m Run

PERFORMANCE

1600m Run
-into
20 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats
-into
1600m Run

LIFESTYLE

800m Run
-into
50 Ring Rows
100 Elevated Push-Ups or Knee Push-Ups
150 Air Squats or Box Squats
-into
800m Run