Warm Up

2 Minutes of Cardio or General Warm-up

-Into-
2 Rounds:
20 Lunges
12 90/90 Hip Rotations
12 Cat Cows
12 Dynamic Squats
12 Band Rows

Strength

Back Squat

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
6. 75% 1RM x 1 Rep
7. 80% 1RM x 1 Rep
8. 85% 1RM x 1 Rep

-into-
Every 2:30 Minutes x 3 Sets:
90% 1RM x 2-3 Reps

Stiff Leg Deadlift
EMOM x 4 Rounds x 8 Reps

WOD

3 Rounds

COMPETITIVE

12/10 Cal Row
15 DB Snatch (50/35)
15 Chest-to-Bar Pull-Ups

PERFORMANCE

12/10 Cal Row
15 DB Snatch (35/25)
15 Pull-Ups or Assisted Pull-Ups

LIFESTYLE

10/8 Cal Row
15 DB Snatch
15 Ring Rows