Context: Practice – Proper bracing and breathing during Deadlifts

Dynamic Warm Up : Coaches Choice

Skill: Spend 8 mins practicing muscle up progressions and muscle ups on rings

Strength Super Set:

11×1 Deadlift @90-95%
*rest as needed

Metcon: “Lt. Dan”
2 rounds for time of:
16 Front Squats, 95/65 lbs
Front RAack Walking Lunge, 40 ft, 95/65 lbs
16 Box Jumps, 24/20 in

Front Squats (Health: 35lb, Athletic*: 65lb, Performance: 95lb) or 16 with DBs (15lb, 30lb*, 45lb)
Walking Lunge (20′ out and back) or 24 Reverse Lunges
Box Jump (Health: 12in, Athletic*: 20in, Performance: 24in)

Optional Cash Out: 3 rounds for time of:

10 Goblet Squats, pick load
10 Kettlebell Swings, pick load
10 Hollow Rocks