Workout of the Day:

1) Coach Led Warmup

2) 4 Rounds for time of
10 Dead Lifts using 70% of your 1RM
15 Walking lunges holding a 45/35lb plate close to your chest (bear hug it)
20 Air Squats

3) Not for time complete three rounds of
30 Second L-sit
30 2 Count Flutter kicks

4) Mobility/Stretching

Competition Programming:

1) Deadlift - Work up to a 3RM and then 5x2@ 80% of todays 3RM

2a) 3x10 Good Mornings AHAP
2b) 3x7 Bentover rows AHAP

3) 7 Minute AMRAP of
7 Strict Pull-ups
14 Calorie Cycle
21 Juming Lunges no weight

4) Mobility/Stretching

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