![](https://crossfitnewton.com/wp-content/uploads/2022/07/family1.jpg)
![](https://crossfitnewton.com/wp-content/uploads/2022/07/family1.jpg)
Hinge + Vertical Push + Vertical pull
4 Sets
8 Romanian Deadlifts
8 Tempo DB Push Press, 3 sec eccentric on each rep
Pull
Cardio
Rest 2-3 min
Lifts should be challenging
Pull Choices:
Muscle ups x 6-10, ring or bar
Chest to bar pull-ups x 6-15
Pull-ups x 6-15
Banded Pull0ups x 6-8
Cardio choices:
Run 400
Row 500/400
Bike .7/.6
All accessories are on SugarWOD