Warm up: 3 rounds – 200M Run + 10 jump air squats + 5 Back ext + 1 L/R Turkish get up or 3 DB Thruster + 7 Power clean + push press ( empty barbell)

Primer: 3 rounds – 7 KB Tempo Deadlifts ( 3 sec down + 3 sec up) + 100 FT KB Farmers carry

WOD: Teams of 2 – both people run together but only one works the movement at a time. Break movements up any way you’d like.

RX: Run 1200M + 90 Deadlifts(205/145) + 72 DB Push Press(50/35) + 54 Knees to Elbow

Scale: 3rounds : 400M Run + 12 Deadlifts(135/95) + 10 DB Push Press + 8 Hanging Knee Raise

RX Individual: 800M Run + 45 DL(205/145) + 36 DB Push Press(50/35) + 27 Kness to Elbow

Scale Individual: 3 Rounds: 200M RUN + 6 DL (135/95) + 5 DB Push Press + 4 Hanging Knee Raise