Fundamentals:

1) 15 min AMRAP:

  • 7 KB Thrusters (Heavy)
  • 14 Toes to Bar
  • 21 Med Ball Slams

2) GHD Back Extensions 3 x 10

Fitness:

1) Deficit Deadlift Off 25lb Bumper: 4×3 (moderate weight)

  • 2 min rest between sets

2) 8:00 EMOM – Deadlift x 3 TnG (Light & Focus of Speed)

3) Complete 4 rounds of:

  • Row 500m
  • 3 min rest (all 4 rows should be within 2 sec of eachother)

Athletes:

See Board at Gym