Warmup:   ROM, 15 Good mornings, 15 Straight legged deadlift Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 1/1/1/1/1 Find a new 1 Rep Max WOD: 4 Rounds 200m run 10 wall balls (20/14#) 5 burpees 10 deadlifts (185/135#) Cooldown:  Roll and stretch hamstrings and quads  

Warmup: ROM, 15 Good Mornings, 15 Straight leg Deadlift Strength: Deadlift Warmup: 5/5/3 @ 40/50/60 % 1RM Work: 3/3/3+ @ 70/80/90% 1RM WOD: 4 rounds for time of: 45-second L-sit hold 30 deadlift, (135/95#) 15 tuck to handstands Cooldown: Roll hamstrings and shoulders

Warmup: ROM drills, 10 good mornings, 10 straight leg Deadlifts with bar or PVC Strength: Deadlift Warmup 5/5/3 at 40/50/60% 1RM Work: 5/5/5+ at 65/75/85% WOD: 20 min AMRAP 10 Straight leg Deadlift (135#/95#) 10 goblet squats (53#/35#) Work on goals, roll and stretch