STRENGTH
Romanian Deadlift (RDL) (GOALS + GUIDANCE: Start in a standing position, unlock your knees, and send your hips back. The demand should be on your midline and hammies. Stop the bar at mid shin before it hits the floor, and stand by squeezing your butt toward the bar.)

CONDITIONING
“Thx Linchpin 2.0” (Time)

3 Rounds
15 DB Thrusters
12 Pull Ups
9 Cal Bike

MCx; 50/35
MAx: 35/20, 6 pull ups (band), 7 cals
MVx: 25/15, ring rows, 5 cals

GOALS + GUIDANCE: Break the dumbbell thrusters into 2-3 sets (10 and 5, or 6,5 and 4.) Spend no more than :60 on this movement. For the pull ups, either do them unbroken, or in 2-3 sets with small breaks (about :60 or less.) Then for the bike calories, complete them in :45 or less. Target 10 minutes (12 min cap.)