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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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike