WOD:

1) Deadlift: 5 Reps Every 3:00 x 5 sets

Warm-up as needed. Start around 70% of your heaviest set from last week. Build as heavy as deemed fit through the course of the 5 sets. All reps should be Touch-and-Go.

2) Single Leg Kettlebell Deadlift: 8/side Every 1:30 x 4 sets

Start with a light to moderate weight. Focus to start is more balance and positioning. These are meant to be done with a Single Kettlebell. Perform all 8 reps on 1 Leg before switching to the other side.

3) 9 minute AMRAP:

15 Ring Rows

12 Push-ups

9 Front Squats 95/65

Extra Work:

4) Hip Thrusts: 4 sets of 8

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE