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

For Time – 22 minute Time Cap

COMPETITIVE

21-15-9-21
Deadlift (185 / 125)
3 Walk Walk

REST 1:1

15-9-6-15
Deadlift (225 / 155)
3 Wall Walks

*Don’t do a wall walk after the last round of 21 and 15

PERFORMANCE

21-15-9-21
Deadlift (145 / 100)
3 Two-step Walk Walk

REST 1:1

15-9-6-15
Deadlift (170 / 120)
3 Two-step Wall Walks

*Don’t do a wall walk after the last round of 21 and 15

LIFESTYLE

21-15-9-21
Deadlift
3 Inch Worm

REST 1:1

15-9-6-15
Deadlift
3 Inch Worm

*Don’t do a wall walk after the last round of 21 and 15