Deadlift 5x5

4-5 sets:
100 ft. Heavy sled push. Should be a steady march.
100 ft. Heavy Dball carry. Something you can do unbroken.

Rest as needed between sets.

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
GHD Sit Ups 10 reps

4 sets of:
10 Deadlifts
20m Walking lunges
Rest

Complete For Time
100m Run
30 Single Leg Calf Raises (ea)
200m Run
20 Single Leg Calf Raises (ea)
400m Run
10 Single Leg Calf Raises (ea)

5 sets:

30 second face-up GHD sit up hold

30 second hip extension hold (Sorenson Hold)

10 Landmine Rainbow rotations (10 each side)

For time:
1000m Run
100 Pullups
* share reps as needed

14 Min EMOM of:
Odd Min
BB Front Squats 85% 1RM 2 reps
Even Min
Strict Handstand Push Ups 3-5 reps + Kipping Handstand Push Ups 5-7 reps

Tabata - 6 Rounds
Top of Pull Up Hold
GHD Back Extensions Hold
Hollow Body Hold
Bear Hug Hold