Warmup

Tabata weighted

Glute bridges

STRENGTH

Deadlift (5-5-5-5-5)

* Begin at 50% of 1RM, building weight with each set (End with a heavy 5 rep. Do not attempt a 5 rep max)

-New set every 2 minutes-

WOD

@0:00 minutes

3 Rounds

18 Pull Ups

18 Overhead Squats (95/65)

-8 minute Time Cap-

@10:00 minutes

3 rds

18 Toe to Bar

18 Shoulder to Overhead (95/65)

-8 minute time cap-