Teaching Moment:

Deadlifts - "form is king"; back is straight, eyes are up, weight is on your heels, move slowly off the floor
Squats - the goal is range of motion within form contraints

Warm Up

2 minutes each of / or reps:

* Jump Rope
* Overhead Squats, 30 reps
* Push Ups, 50 reps

Section 1

Group 1:

Score = Lowest Reps scored in any of the 8 Rounds

* Tabata Squats: 20 seconds work / 10 seconds rest

Group 2:

* Row 1000 meters for Time

Section 2

Group 1:

* Kettlebell Cleans, 100 reps for Time (8k / 12k)

Group 2:

Score = Total Reps completed in 6 minutes

* Pull Ups, 6 minutes