Warm Up
I) 3 Min AMRAP
10x Deadbug
10x Plate Ground to Overhead
II) 3 Rounds
10x Romanian Deadlift
10x Bent over Row
5+5x Single Leg Deadlift
WOD / Strength
5 Sets, every 2 Min
10x Deadlift
4 Sets, every 90 Sec
5x Deadlift
(increase weight each set)
5 Sets, every 1 Min
1x Deadlift
(build up to heavy single for the day)
Finisher
I) Timecap 5 Min
21 – 15 – 9
Pushup
Plate Row
II) TABATA
Plate Ground to Overhead