WOD:

1) Deadlift: 3 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 70% of your 1RM, or a little heavier than last week. Establish a heavy triple for the day.

2) Single Leg Hip Thrusts: 10/side Every 2:00 x 5 sets

Perform these as a continuation of your Deadlifts starting at 10:00 on the clock. These are done shoulders/upper back on a bench. No loading is needed, focus on positioning and activation. Perform all 10 reps on 1 side, then all 10 on another side.

3) 10 minute AMRAP:

7 Sumo Deadlifts High-Pulls 45/35

7 Front Squats 45/35

7 Shoulder-to-Overhead 45/35

Extra Work:

4) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible, keep it strict.

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