1 set:

200m run
:30 band pull-aparts

10 alt windmills
10 inchworm + push-ups
10 ring rows
10 glute bridge
10 unweighted good mornings

10 supine leg lowering
:30 band pull-aparts

- RX -
For time:
15-12-9-6-3 reps of:
Deadlifts (155/225 lb)
C2B Pull-ups

- INTERMEDIATE -
For time:
15-12-9-6-3 reps of:
Deadlifts (105/155 lb)
Pull-ups

- BEGINNER -
For time:
15-12-9-6-3 reps of:
Deadlifts (65/95 lb)
Ring Rows

3 sets:
10 dumbbell windmills/arm
10 Strict TTB or Supine Leg Lower (4111)

10 Barbell Glute Bridge

1 set:
1:00 pigeon pose/leg

For time:
30-24-18-12-6 reps of:
Double-DB deadlifts (35/50 lb)
15-12-9-6-3 reps of:
Double-DB hang power cleans (35/50 lb)
V-ups

4 sets for load:
100-meter dumbbell farmers carry
1:00 sandbag bear hug hold
- Use two dumbbells for the farmers carry.

- Relatively heavy grunt work.
- Spend no more than 15 minutes completing this session.
- Rest 10-20 seconds between movements and then as needed between sets.
- Build in load to a heavy set across all movements that leaves you feeling fatigued but able to maintain movement quality.
- Farmers carry modifications: Load, dumbbell box step-ups
- Sandbag hold modifications: Load, dumbbell, or kettlebell front-rack hold