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)
Conditioning: 30min Amrap 30 Push Presses (125/85)(115/75)) 30 Pull-Ups 30 Sumo Deadlift High Pulls (125/85)(115/75) 30 Sit-Ups(45/25) 30 Toes-to-Bars 30 Push-Ups 30 Slam Balls 30 Back Squats 125/85)(
Planks! Strength: Deadlift 10 @ 65% 8 @75% 6 @ 80% 4 @ 85% Conditioning: 15min AMRAP 6 Box Jump Overs (24/20) 5 Power Cleans (115/75)(95/65) 6 Hang Squat Cleans 5 Thrusters
PLANKS! Strength: Shoulder Press 10 @ 65% 8 @75% 6 @ 80% 4 @ 85% Condiitoning: EMOM for 5 Rounds Min 1: 15 Dumbbell Floor Press Min 2: 12 Push Press (125/75)(95/65) Min 3: 40 Double Unders Min 4: RE