7min Amrap 10 good mornings 10 hollow body rocks 5/5 single-leg glute bridges 10 birddogs
Deadlift 70%x5 75%x5 80%x5 85%x5
For time 30 Deadlifts (Rx+155/105) (Rx135/95) 30 push ups 20 Deadlifts (185/155) (155/105) 20 Pull ups 10 Deadlifts (225/185) (175/125) 10 DB push Press (50/35) (35/25)
12/10 of GAINZMASS: 1min max burpees to plate Strength: Front Squat 4x8 @70% Conditioning: 6 Rounds 10 Deadlifts (225/155)(205/135) 6...
12/9: Max Bar hang 12/10: 1 min max burpees to plate 12/11: 1 Min max KBS (55/35) 12/12: Max wall sit 12/13: 1 min Max Goblet Squat Hold...
Strength: Shoulder Press 4x8 @75-80% Conditioning: 10 Min EMOM 4 Push Up + Pull Across (40/25)(35/25) 4 Barbell Power Clean & Jerk...