Warm Up

30 seconds work / 10 seconds rest / 2 rounds

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Deep Alternating Lunges
Side Lunges
Band Good Mornings
Scap Pull-ups
KB Swings

Deadlift Demo / Practice / Form Checks

Strength

Deadlift

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

*try to go a bit (2-5lbs) heavier than your last 10 reps

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

WOD

COMPETITIVE

For Time In a Vest (20/14)
50-40-30-20-10

Crossover Singles
Sit-ups

PERFORMANCE

For Time
50-40-30-20-10

Crossover Singles
Sit-ups

LIFESTYLE

For Time
50-40-30-20-10

Singles-unders
Sit-ups