Short+Deadlift

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

5 Min–Not for time

4 Arch to Hollow Bar Swings

4 Arch to Front Lever Bar Swings

10 Sec. Squat Hold

3 Pull-ups

6 Push-ups

9 Air Squats

Short Conditioning

“½ Cindy”

10 min amrap

5 Pull-ups

10 Push-ups

15 Air Squats

Deadlift Interval

Every 1:30 for 7 Rounds

5 Deadlifts @ 60% 1 RM

Accessory/Cool Down

5 Round Superset (Rest 1:00 between Rounds)

3-5+ Reps in Toes-to-bar Progression

Run 100m @ 80% effort

Then

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching