WARM-UP

1 ROUND

100m Run

6 Jefferson Curls

8/8 Single Leg RDLs

10 Tempo Ring Rows (:03 negative)

Into…

1 ROUND

100m Run

10 Good Mornings

10/10 Single Leg Glute Bridge-Ups

10 Kip Swings

Into…

1 ROUND

100m Run

20 Glute Bridge March

10 Empty BB Deadlift

2-3 Strict Pull-Ups OR False Grip Ring

Rows

STRENGTH (ALL) — 3-3-3-3 Deadlift

Deadlift for load:

#1:3reps

WORKOUT (PERFORMANCE)

10 ROUNDS FOR TIME

3 Deadlifts (315/205)

3 Ring Muscle-Ups

(Score is Time)

KG BB: (143/93)

WORKOUT (FITNESS)

10 ROUNDS FOR TIME

3 Deadlifts (205/145)

6 Pull-Ups

(Score is Time)

KG BB: (93/65)

OPTIONAL COOL DOWN (ALL)

EMOM × 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.