WARM UP

3 Sets:

• 200m Run
• 8 Single Arm DB Press (Per Arm)
• 30s Single Leg Glute Bridge Hold (R&L)
• 12 Walking Lunges

A.

Deadlifts

• 10-8-6-4-2-1
• Build each set
• Rest as needed between each set 

B.

6 min AMRAP

• 50 Wallballs (9/6)
• 12 Deadlifts @60% of heavy single above 
• 12 Bar over burpees 

Rest 3 mins 

C.

6 min AMRAP

• 35 Wallballs (9/6)
• 9 Deadlifts @75% of heavy single above 
• 9 Bar over burpees 

Rest 3 mins 

D.

6 min AMRAP

• 20 Wallballs (9/6)
• 6 Deadlifts @90% of heavy single above 
• 6 Bar over burpees 

Rest 3 mins 

E.

4 rounds for quality

• 10 Strict TTB
• 45s Hollow 
• 30s Hollow Rocks 
• 20 V-Ups