Warm Up:
EMOM:
1) 200m Row
2) Banded Good Mornings
3) Plank (30 sec pillar/ 30 sec push up)
4) Flutter kicks
5) Farmer carry (light)
Performance:
Work up to the weight for you
- 5 rounds for time: 155/105
- 20/10 cal bike
- 1 Round of DT
- *DT = 12 deadlifts + 9 Hang power clean + 6 Shoulder to overhead
Fitness:
Deadlift 5,5,5,5,5
EMOM 15 Min:
- 1st: 60 jump rope
- 2nd: 20 air squats
- 3rd: 15 ring rows
- * scale jump rope to 45 sec of lateral overs or runners
CASHOUT: Coaches choice