15m – Dynamics

5m – Movement Prep/Scaling Chat

10m EMOM:

E – 3 Strict MUs (scaled with strict CTB or Pull Ups – add load if necessary)

O- 7 Strict HSPU (scaled with strict push-ups – add load if necessary)

15m – Deadlift Review & Build Up

MetCon - 3 Rounds every 4 Minutes:

400m Run

5 Deadlifts @ 80%

*Score is load, not time for the intervals, to encourage quality of movement > speed!

**At the 12m mark, you will run a 400m FT!