07 04 23

A. q(3:30) x 4: DL
10 @ 65% of 1RM
10 @ 70%
5 @ 80%
5 @ 85%
*sets of 10: double over hand, touch-and-go
*sets of 5: double over hand, dead-stop

B. AMRAP [12]
1 BMU/Pullup + 2 Goblet box step-ups
2 BMU/Pullup + 4 Goblet box step-ups

*+1 BMU, +2 step-ups each round
*70/53lb KB to 20” box
*Option: Rope Climbs (1-1-1-2-2-2-3-3-3…), or 1 LLRC/rd

C. 3 RFQ
60sec Glute Bridge Hold
8L/8R 1-Leg hamstring bridges
40sec Copenhagen Hold