FITNESS
A. EMOM 9:
Mins 1-3: 3 deadlifts
Mins 4-6: 2 deadlifts
Mins 7-9: 1 deadlift

Training notes:
•Reset each rep – not touch-and-go.
•Build in weight every 3 minutes.
•Tough but no misses.

Record weight used.

B. 12 min AMRAP:
5 double KB deadlifts
10 row/bike calories
15 wall balls

Training notes:
•KB deadlift weight should be moderate.

Record rounds completed.

PERFORMANCE
A. EMOM 9:
Mins 1-3: 3 deadlifts
Mins 4-6: 2 deadlifts
Mins 7-9: 1 deadlift

Training notes:
•Reset each rep – not touch-and-go.
•Build in weight every 3 minutes.
•Tough but no misses.

Record weight used.

B. 12 min AMRAP:
5 deadlifts (185/125)
10 row/bike calories
15 wall balls (20 to 10’/14 to 9’)

Training notes:
•Deadlift weight should be moderate.

Record rounds completed.