Warm Up - 2 rounds 200 m easy row 15 jumping jacks 10 air squats 10 good mornings 10 alternating lunge Deadlift Prep With a barbell: 8 deadlifts (empty bar) 6 deadlifts (light weight) 4 deadlifts (workout weight) As many rounds and reps as possible in 20 minutes of: 300-meter row 10 deadlifts 50 double-unders ♀ 125 lb (56 kg) ♂ 185 lb (83 kg

Warm UP: 2 Rounds 10 PVC front squats 10 PVC push presses 8 scap pull-ups 10 glute bridges Then Barbell ONLY- 2 Rounds 5 front squats 5 push presses 5 thrusters 20 sec hollow hold For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes ♀ 65, 75, 85 lb (29, 34, 38 kg) ♂ 95, 115, 135 lb (43, 52, 61 kg)

Warm Up: 2 rounds 200 m easy row or jog 10 air squats 10 alternating reverse lunges 10 PVC pass-throughs 10 jumping jacks For time: 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups Time cap: 15 minutes ♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell