Reverse Halting Deadlift (Choose a weight you can perform the concentric motion (weight going up) easily.  The "halt" occurs on the eccentric motion (the down) at the knee cap.  On the way down, ensure back is neutral and "locked".  Hold the "halt" position for 5" then slowly lower the weight the remainder of the way down to the ground.)

5x5 (1' rest in between each set)



20 RFT

Rounds 1-10 perform 5 Burpees and 5 WBs; Rounds 11-15 perform 7 Burpees and 7 WBs; Rounds 16-20 perform 9 Burpees and 9 WBs.

1 Clean (205/155#)

5/7/9 Burpees

5/7/9 Wall Balls (20/14#)


Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.