WARM-UP

AMRAP x 4 MINUTES
100m Jog
5 Bootstrappers
10 Bird Dogs
5 Scap Pull Ups

Into…

AMRAP x 4 MINUTES
8 SLOW BB RDL
8 Ring Rows
8 Kip Swings

STRENGTH (ALL) — 8-6-4 | 8-6-4* Deadlift

Deadlift for load:
#1: 8 reps
#2: 6 reps
#3: 4 reps
#4: 8 reps
#5: 6 reps
#6: 4 reps

WORKOUT (PERFORMANCE)

AMRAP x 9 MINUTES
100m Run
5 Deadlifts (275/185)
10 Pull-Ups

(Score is Rounds + Reps)

KG BB: (125/85)

WORKOUT (FITNESS)

AMRAP x 9 MINUTES
100m Run
5 Deadlifts (185/135)
10 Ring Rows

(Score is Rounds + Reps)

KG BB: (85/60)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog

-Rest as Needed b/t Sets-

(No Measure)