8 min x
15 Hollow Rocks
12 KB Swings
10 Dead Bugs
8 Good Morning (empty barbell)
Metcon (Weight)
Snatch Grip Deadlift (segmented)
– 3 pauses: below the knee, above the knee, and at the hip crease
– focus on bending the bar and engaging scaps
– slow tempo movement
– 5 sets of 30-60 seconds
– relatively light weight

limit to about 10 minutes of work
Deficit Deadlift (5 x 5; medium weight (~50% 1RM deadlift))
Deadlift is completed just like a normal deadlift, but on a 3-inch riser.

– For newer folks, just do regular deadlift (build to a solid 5-rep)
– Try to complete a set every 2 minutes
Overhead Squat (5 x 5; building)
– For newer folks and those with mobility issues, work with PVC pipe and light weight for higher reps.
– Skip if time dictates
Every 2 min x 10
– 2 min A:
25 AbMat Sit Ups
Max Cal Row (steady pace)
– 2 min B:
20 KB Pike Crunch
Max Cal Assault Bike (steady pace)