WARM-UP

2 SETS

250m/200m Row

10 Good Mornings

7/7 Single Leg Glute Bridge

10 Scap Pull-Ups

Into..

2 SETS

250m/200m Row (faster pace)

8 Empty Barbell Deadlifts

8 Ring Rows

8 Kip Swings

STRENGTH (ALL) — 3×5 Tempo Deadlifts

(31X1)

Deadlift for load:

#1 5 reps

#2 5 reps

#3 5 reps

WORKOUT (PERFORMANCE)

3 ROUNDS FOR TIME

500/400m Row

25 Deadlifts (155/105)

12 Bar Muscle-Ups

(Score is Time)

KG BB: (70/47.5)

WORKOUT (FITNESS)

3 ROUNDS FOR TIME

400/350m Row

25 Deadlifts (115/75)

12 Pull-Ups

(Score is Time)

OPTIONAL COOL DOWN (ALL)

AMRAP × 6 MINUTES

5/5 Moose Antlers

5/5 Sciatic Nerve Floss

5 Jefferson Curls (Option to Hold Barbell)