| A. deadlift 5 – 3 – 1 |
| B. For time |
| 21 Deadlift(225/155)(athletes can keep one weight as mod) |
| 800 Run |
| 15 Deadlift (275/175) |
| 600 Run |
| 9 Deadlift (315/205) |
| 400 Run |
| C. NFT |
| 50 single leg glute raises (25/25) & 50 grasshopper (r+l=1) |
| *can breakup as needed |
| A. deadlift 5 – 3 – 1 |
| B. For time |
| 21 Deadlift(225/155)(athletes can keep one weight as mod) |
| 800 Run |
| 15 Deadlift (275/175) |
| 600 Run |
| 9 Deadlift (315/205) |
| 400 Run |
| C. NFT |
| 50 single leg glute raises (25/25) & 50 grasshopper (r+l=1) |
| *can breakup as needed |