Date: Wednesday, May 22

Warm-Up & Mobility: coaches choice

Skill: none

Strength:  20 RKBS (AHAP) E2MOM for 12 Minutes (6 Rounds)

Super Set: none

Conditioning: “Blue on Black”

3 Rounds For Time:

400M Run

9 Unbroken Deadlifts (AHAP)

20 Weighted 12” Step-Ups (53/35KB) (FIFO)

*1 KB in the front rack position,

Guide: 8-13 min

Scale up: none

Coaching Notes: We recommend using a mix grip on the deadlifts, these will be TNG so pause and catch your breath at the top of the movement as needed. Pick your weights accordingly. Alternate legs on the step ups, and make sure to stand up all the way as you finish the rep.

Cash Out: 4 min Max Cal bike

HPT: 4x 20 glute bridge / 20 russian twist