5 rounds for time of:

15 Shoulder-to-Overheads, 95/65 lbs

12 Chest-to-bar Pull-ups

9 Sumo Deadlift High-pulls, 95/65 lbs

The stimulus for todays workout is moderate, steady pacing while being cautious of grip fatigue. Weight should be light, sets are low, and grip will be shot by the end. We want athletes to stay aggressive on sets and use the rest between movements for a quick recovery.

3 rounds for quality of:

10 Dumbbell Good Mornings, pick load

10 Single Leg Dumbbell Hip Thrusts, pick load

15 Standing Calf Raises, pick load

* Rest 3 mins

Dumbbell Good Mornings- moderate
Single Leg Dumbbell Hip Thrusts- moderate
Standing Calf Raises- moderate