Warm Up

General Warm-up

3 Minutes Cardio of Choice

– Into –

30 Seconsd Work / 5 Seconds Rest
Side to Side Arm Swings
Front to Back Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Side to Side Leg Swings Right
Side to Side Leg Swings Left
Band Good Mornings
Band Deadlifts

-Into-

6 Minutes to Perform
15 Empty Bar Deadlift
8 Deadlift @ Approx. 40% 1RM or Build Weight
6 Deadlift @ Approx. 55% 1RM or Build Weight
3 Deadlift @ Approx. 65% 1RM or Build Weight
1 Deadlift @ Approx. 70% 1RM or Build Weight

Strength

Deadlift

In 7 Minutes Build to a Heavy 3 Deadlift

Rest 2 Minutes
1 Set X Max Reps @ 15% Less Than the Weight of Your Last Set of 3

WOD

For Time (Time cap: 15 minutes)

COMPETITIVE

5 Rounds
10 Thrusters (95/65)
10 Chest-to-Bar Pull-ups

– Rest 1 Minute –

5 Rounds
7 Thrusters (135/95)
7 Bar Muscle-ups

PERFORMANCE

5 Rounds
10 Thrusters (65/45)
10 Jumping Chest-to-Bar Pull-ups

– Rest 1 Minute –

5 Rounds
7 Thrusters (95/65)
7 Chin-Over-Bar Pull-ups

LIFESTYLE

5 Rounds
10 Thrusters
10 Jumping Pull-ups

– Rest 1 Minute –

5 Rounds
7 Thrusters
7 Ring Rows