Strength 5X5 Deadlift *reps should be touch and go, only lift as much as you can comfortably put down* then 3X 20 Banded Good Mornings 20 Band Pull-a-Parts

Wod 4X 1 Min Bike for Calories 1 Min Double Under 1 Min SDHP 75/55 1 Min Rest *score each movement separately*

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A. Strength 20 minutes to build to 3RM Front Squat B. Conditioning 9 minute AMRAP 3,6,9,12,15.... Burpees Wall Balls (20/14)


A. Strength 10 Minutes of Unilateral Strength and Stability Work Advanced: 12 Alt. Pistols every 2 minutes (Can add tempo) Intermediate: Box Pistols,Rig Assisted Pistol Beginner: 2 Foot Close stance s


A. Conditioning 2 rounds 8 minute AMRAP 500m row 15 Air Squats 15 Russian KB Swings (70/53)(53/35) -Rest 2 minutes- B. Accessory 3 Rounds 10 Pike-Ups or Tuck-Ups on Rower :30 Hollow Bar Hang :30 Walki