Weightlifting
Sumo Deadlift (3RM)
Focus on tight core with hip hinge.

RED
3 Rounds:
2 Rope Climbs or 10 Strict Pull Ups
12 Burpee to 6″ Target
16 DB Snatch 55/35lbs

WHITE
3 Rounds:
8 Strict Pull Ups W/Band
10 Burpee to 6″ Target
12 DB Snatch 35/25lbs

BLUE
3 Rounds:
8 Ring Rows
10 Burpee to 6″ Target
12 DB Snatch 30/20lbs