Warm Up
3 Min AMRAP
10x Plate Ground to Overhead
10x Gluetbridge
10x alt. Single Leg V-Ups
Movement prep
I) 20/10 x 3
– Scalupa Pullup
– Leg Swings
II) 20/10 x 2
– Romanian Deadlift
– Bent over row
WOD prep
EMOM, 4 Sets
10x Deadlift
WOD, Timecap 10 Min
21 – 15 – 9
Deadlift
Toes to bar
Accessory work
EMOM, 4 Sets
– 3x 1Deadlift + slow descent
– 10x V-Ups + 10x Hollow Rock + 20x Flutter Kicks
– Rest