Warm Up

30 seconds work / 10 seconds rest / 2 rounds

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Deep Alternating Lunges
Side Lunges
Band Good Mornings
Scap Push-ups

Deadlift Demo / Practice / Form Checks

Strength

Deadlift

Every 2.5 minute on the minute x 3 rounds
Deadlift x 10 reps / build each round

Farmer Hold
1 minute work / 1 minute rest x 3 rounds

WOD

For Time

COMPETITIVE

21 – 15 – 9
Deadlifts (225 / 155)
Burpees Over Bar

PERFORMANCE

21 – 15 – 9
Deadlifts (170 / 120)
Burpees Over Bar

LIFESTYLE

21 – 15 – 9
Deadlifts
No Push-up Burpees