WARM-UP

1-2 ROUNDS

(OPTIONAL MOBILITY PREP)

5 Cat/Cows

10 Alt. Supermans*

5 SLOW Scap Pull-Ups

10 Good Mornings**

**Option to use empty barbell

Into…

AMRAP X 6 MINUTES (OR 2-3 ROUNDS)

4/4 Staggered Stance Deadlifts w/Empty Barbell

4 Kip Swings 

4 Ring Rows

8 Alt. Box Step Overs (switch to BJO at halfway point)

WORKOUT (PERFORMANCE)

4 ROUNDS FOR TIME

10 Deadlifts (185/135)

15 Pull-Ups*

20 Box Jump Overs (24/20)

*Option for Chest to Bars.

(Score is Time)

KG BB: (85/60)

POST WORKOUT STRENGTH (ALL)

6X4

Deadlift*

*Build to a Moderates-Heavy weight and stay Moderate-Heavy across all sets.

(Score is Weight)