PERFORMANCE
A. Clean Grip RDL Prep
Band March x 30 seconds
Clean Grip SL RDL x 3/leg
Clean Grip RDL @22X1 x 5-7 reps
B. Four Sets:
Clean Grip Romanian Deadlift @22X1 x 5 reps
Rest 45 seconds
Behind Neck Push Press x 2 + Overhead Squat @22X1 x 2
Rest 45 seconds
C. “Don’t Let Go” 
Five Rounds for time:
20 Wall Ball 20/14#
10 Deadlift 225/155#
5 Bar Muscle ups
**Bar Muscle Up Scaling 
  1. Bar MU x 25 second Amrap
  2. CTB Pullup or Kipping Pullup x 5 reps 
  3. Strict Pullup x 5 reps ** 
D. Decompression x 1-2/side
FITNESS
A. Clean Grip RDL Prep
Band March x 30 seconds
Clean Grip SL RDL x 3/leg
Clean Grip RDL @22X1 x 5-7 reps
B. Four Sets:
Clean Grip Romanian Deadlift @22X1 x 5 reps
Rest 45 seconds
Strict Press x 2 + Push Press x 2
Rest 45 seconds
C. “Don’t Let Go” 
Five Rounds for time:
20 Wall Ball
10 Deadlift
5 Bar Muscle ups
**Bar Muscle Up Scaling
  1. Bar MU x 25 second Amrap
  2. CTB Pullup or Kipping Pullup x 5 reps
  3. Strict Pullup x 5 reps **
D. Decompression x 1-2/side
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