Pre-Class Warmup: Row 1000m/800m

Deadlift Primer:
In 6 minutes
2 rounds
5 glute bridge on foam roller
5 barbell good morning
5 stiff legged deadlift
5 single leg kettle bell deadlift

Strength:
Every 2:00
Deadlift for load:
#1: 8 reps @ 67%
#2: 6 reps @ 72%
#3: 4 reps @ 77%
#4: 4 reps @ 80%

WOD:
RX:
4 Rounds
:30 on :30 off
Max Calorie Bike
Max Wall Walks
Max Thrusters 45/35

Fitness:
30 on :30 off
Max Calories on any Machine
Max Tall Plank Hold
Max Air Squats

Optional Accessory:
This piece is optional for after the WOD if there’s enough time or you don’t mind staying after for a few minutes.
Good Morning for load, Tempo, 3s down, 2s up:
#1: 5 reps @ 15-20% of deadlift
#2: 5 reps @ 15-20%