Weightlifting

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)

Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)

Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1

(staying with weight used last week – or around 80% of your 1-RM Deadlift)

Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

Metcon

Complete as many rounds and reps as possible in 12 minutes of:

3 Bar Muscle-Ups

6 Dumbbell Hang Power Cleans (50/35 lb DBs)

12 Alternating Reverse Lunges (50/35 lb DBs)