WARM-UP

1 ROUND

8 Bootstrappers

10 Wall Ball Around the Worlds

:30 Plank

12 Plate Hops

Into…

1 ROUND

10 Wall Ball Front Squats

:15/:15 Side Plank

10 Bird Dogs

10 Tuck Jumps

Into…

1 ROUND

10 Wall Ball Thrusters

:30 Hollow Hold

10 Deadbugs

10 Box Jumps

STRENGTH (ALL) — 4-3-2-1 Deadlift*

Deadlift for load:

#1: 4 reps

#2: 3 reps

#3: 2 reps

#4: 1 rep

WORKOUT (PERFORMANCE)

ON A 10:00 RUNNING CLOCK…

60 Wall Balls (20/14)

Immediately Into AMRAP in Remaining

Time of:

6 Deadlifts (275/185)

12 Box Jumps (24/20)

(Score is Rounds + Reps)

KB WB: (9/6)

KG BB: (125/85)

WORKOUT (FITNESS)

ON A 10:00 RUNNING CLOCK…

60 Wall Balls (14/10)

Immediately Into AMRAP in Remaining

Time of:

6 Deadlifts (185/135)

12 Box Jumps (20)

(Score is Rounds + Reps)

KG WB: (6/5)

KG BB: (85/60)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

3 Jefferson Curls at Bodyweight

6 Alt. Wrist Circles

3/3 SLOW Moose Antlers

1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)