Deadlifts

Every 4 minutes for 4 rounds

• 15 Toes-to-Bar
• 10 Push-ups
• 5 power cleans (135 / 95)

Every 4 minutes for 3 rounds

• 500m row
• 50m Ball Carry

Knee Strengthening

• 25 x Tibialis Raise
• 25 x FHL Calf Raise
• 25 x Tibialis Raise
• 25 x KOT Calf Raise (each leg)
• 25 x Patrick Step (each leg)
• 5 x 5 x ATG Split Squats
• 30 x Elephant Walk (each leg)
• 60 Second L-Sit (or some variation)
• 60 Second Couch Stretch (Each leg)

21 min E3MOM

• 9 KB Deadlift (35s / 25s)
• 7 KB Cleans
• 5 KB Push Press
• Recovery Assault Bike Pace

Deadlift Workout

• 2 x 5 (135/ 95)
• 1 x 5 (185/ 125)
• 1 x 3 (225/ 155)
• 1 x 2 (275 / 185)
• 1 x 5 (315 / 215)

10 Rounds For Time:

• 1 Partner Works
  • 5 Strictish Pull-ups/8 ring rows/ 12 lat pull-downs (100lb band)
  • 5 Cal Ski
• Other Partner Holds Med-Ball (80/50)

16 min AMRAP

• 1 RD Light DT (115/75)
  • 12 Deadlift
  • 9 hang cleans
  • 6 push press
• 15/12 Cal AB or 20/15 Cal C2 Bike

MCGHEE-Complete as many rounds in 30 minutes as you can of:

• 275/195-pound Deadlift, 5 reps
• 13 Push-ups
• 9 Box jumps, 24/20 inch box

Patriot Day – Never Forget

Deadlift Session

• 2 x 5 (135/85)
• 1 x 5 (185/105)
• 1 x 3 (225/125)
• 1 x 2 (275/ 155)
• 1 x 5 (315/ 175)

Partner For Time (40,30,20,10)

• Ski Erg Cal
• 1-arm Alt DB Hang Snatches (50/35)

Light Linda
10,9,8…1

• Deadlifts. (225lbs / 155lbs)
• Bench Press (155lb/105lb)
• Squat Cleans (105lb / 85lb)

Knee Strengthing

• Knee Rehab Exercises

8 rds for time

• 300m Row
• 6 deadlifts (185lb / 125lb)
• 12 Box Step-ups (20″)

For Time

• 63 Deadlifts
• 45 Hang Power Snatches
• 27 Overhead Squats

95lb for Comp or 75lb for fitness

3 rounds

• 800m Run
• 25 Deadlifts