Warm-up
EMOM 9
Min 1- 5 Burpee Step Ups
Min 2- 20 Lateral Up & Overs on Box
Min 3- 15 Russian Swings

Level 1: 4-16-10 Reps

Strength
1. Deadlift
2-2-2-2 @85%
2. Back Rack Step-up
10 -10-10-10
-Treat this a a super set. Warm-up to 85% of your 1 RM Deadlift and complete 4 straight sets. Between your sets complete 10 Step-ups with a BB in the back rack. Focus on concentrating your weight in the heal of the leading foot. When using a box the knee should be in line with the hip. If the knee is well above the hip crease, use a smaller box.

Level 1- DBs or Kbs

WOD (15 min hard cap)

60 Burpee Box Jumps for Time (24, 20”)
EMOM- 6 Kettlebell Swings (2,1.5pd)

Scaled – 1.5, 1pd. Step ups are allowed