2-3 mins Running Drills

Cat-Cow, Scorpion/Iron Cross, Lower Back stretches, Cobra/Abdominal Stretch

2 Rds: Hollow Holds & Superman Raises

P-chain Floss


WOD A) Deficit Deadlift: 3 reps EMOM x 10 mins @ 55-65%


-Use a weight that you can move fast with perfect technique

-Use the same weight for all sets

-No touch’n’go reps

-1-2” deficit depending on experience / flexibility – don’t add deficit if you aren’t flexible enough




B1) 3 Rounds for time:

15 Deadlifts Adv: 205/135lb – Int: 155/105lb – Beg 115/75lb (Weight should be comfortably unbroken for first round)

15/10 Strict Pullups (Guys/Girls Or Adv/Int-Beg)


-Rest 2 mins-


B2) 3 Rounds for time:

20 Ball Slams 40/30lb

20 Box Jumps 24/20”