2 ROUNDS

10 Good Mornings

10 90/90 Hip Openers

10 Glute Bridge Raises

10 Alt Step-Ups

5 Tempo Push Ups (31X1)

Ino…

2 ROUNDS

10 KB Deadlifts (RND 2: Russian Swings)

10 Dead Bugs

10 Box Jumps (RND 2: Option to increase height)

5 Strict Dips (Bench/Box/Rings)

5 Deadlifts (315/205)

10 Strict Ring Dips

15 Box Jumps (30/24)

20 Russian KB Swings (70/53)

(Score is Time)

KG BB: (143/93)

KG KB: (32/24)

5 Deadlifts (205/145)

10 Strict Dips**

15 Box Jumps (24/20)

20 Russian KB Swings (53/35)

*Option for Ring, Box, Bench.

(Score is Time)

KG BB: (93/65)

KG KB: (24/16)

5 ROUNDS FOR TIME*

10 Deadlifts (Athlete Choice)

20 Strict Dips**

30 Box Jumps (Athlete Choice)

40 Russian KB Swings (Athlete Choice)

*P1 works while P2 rests. While P1 works P2 must hold KB in any position.

**Option for Ring, Box, Bench.

(Score is Time)

1:00/1:00 Empty Barbell Quad Smash

1:00 Child’s Pose w/Lat Stretch

10 Forearm/Wrist Circles*

*Plant hands on floor with fingers towards or away from body. Make 5 gentle rotations clockwise and 5 counterclockwise.

(No Measure)