All Levels:

A. Dead stop deadlift:

5-5-5-5-5

 

B. AMRAP 7 min.:

3 Deadlifts

3 T2B's

6 Deadlifts

6 T2B's

9 Deadlifts...

 

C. EMOM 10 min.(alt.):

30 sec. Hollow hold

30 sec. Arch hold

 

 

Advanced Class:

 

A. In teams of two for time:

100 Burpees

200 cal Row

400 DU's

 

B.

Min. 0-15:

5 Rounds of:

15 SDLHP's 95/65 lbs

15 Wall ball shots 20/14 lbs

 

Min. 15-25

5 Rounds of:

15 Snatches 75/55 lbs

10 Barfacing burpees

 

C.

Max strict pull-ups

Rest 60 sec.

Max ring rows

Rest 60 sec.

50 Band pull-aparts