5 min Warm Up AMRAP

  • 12 Slamballs
  • 12 Jumping Lunges
  • 20 DUs or 30 singles


12 min to establish a heavy 3 rep Deadlift

EMOM 7 min (max wt 185/135 or 45% of PR)

Each min perform 2 paced deadlifts  the bar will start on the ground and it will take you 10 seconds to pull the bar to your waist and then 10 seconds to return it to the floor.  You will perform 2 of these each minute.

Tabata finisher 8 Rounds

L Hangs or scale to H Holds