Warm Up

3 Minutes Cardio or Foam Rolling or Physio Exercises

– Into –

Round 1

15 Barbell Good Morning
30 Seconds Scapular Pull-Ups
1 Minute Air Bike

Round 2

15 Stiff Leg Deadlift
8 Pull-Ups or 12 Ring Rows
1 Minute Air Bike

WOD

4 Rounds

COMPETITIVE

10 Deadlifts 225/155
20 Dual Db Thrusters (35/25)
Rest 30 Seconds

PERFORMANCE

20 Deadlifts 155/110
20 Dual Db Thrusters (25/15)
Rest 30 Seconds

LIFESTYLE

10 Deadlifts
15 Dual Db Thrusters
Rest 30 Seconds