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 8 reps / build each round

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

WOD

COMPETITIVE

21-15-9

Toes to Bar
V-ups

5-3-1 Wall Walks

PERFORMANCE

21-15-9

Hanging Leg Raise or Knee Raises
Sit-ups

5-3-1 Wall Walks (scaled distance)

LIFESTYLE

21-15-9

Lying Leg Raise or Lying Knee Raise
Sit-ups

5-3-1 Bear Walks (1 meter)