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 minutes on the minute x 5 rounds
Deadlift x 5 reps / build each round

WOD

15 minutes For Time

COMPETITIVE

50 Deadlifts (65 / 45)
50 Hang Cleans
50 Push Press
50 Bent Over Rows
50 Floor Press
50 Back Squats

PERFORMANCE

50 Deadlifts (45 / 35)
50 Hang Cleans
50 Push Press
50 Bent Over Rows
50 Floor Press
50 Back Squats

LIFESTYLE

1 minute Work/1 minute Rest

Max Deadlifts
Max Hang Cleans
Max Push Press
Max Bent Over Rows
Max Floor Press
Max Back Squats