Warm Up

Every 3 minutes on the minute x 3 rounds

6 inchworm push-ups
12 band high pulls
12 air squats
12 band shoulder press
cardio of choice remaining time (row, bike, ski, shuttle run, skip)
Deadlift demo/progressions/teaching
Deadlift warm-up/practice/form checks

Strength

Every 1:45 minute on the minute x 7 rounds

Deadlift x 3 reps building weight each set

*start at a weight that feels comfortable yet challenging, make small jumps each set as you go

WOD

5 rounds for time (15 min cap)

20 hang power cleans (45/35)
20 front squats
20 push press

*light weight so push yourself to go unbroken as long as you can