WARM-UP

AMRAP x 5 MINUTES
10 Banded Lat Pull-Downs
10 KB Deadlifts
10 KB Upright Rows
10 V-Ups

Into…

2 ROUNDS
5 Kip Swings
10 Ring Rows
5 Empty BB Goodmornings
10 RKBS

STRENGTH (ALL)

Deadlift for load:

#1:3 Reps each attempt into a heavy set.

WORKOUT (PERFORMANCE)

FOR TIME
40 Toes to Bar
30 KB Swings (53/35)
20 Pull-Ups
10 Deadlifts (85% of Heaviest 3-Rep Deadlift)

(Score is Time)

KG KB: (24/16)

WORKOUT (FITNESS)

FOR TIME
40 Toes to Something
30 KB Swings (35/26)
20 Jumping Pull-Ups
10 Deadlifts (75% of Heaviest 3-Rep Deadlift)

(Score is Time)

KG KB: (16/12)

OPTIONAL COOL DOWN (ALL)

EMOM x 9 MINUTES
MIN 1 – :25/:25 Moose Antlers
MIN 2 – :50 90-90 Alt. Hip Rotations
MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*

*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

(No Measure)