Warm Up
Run short lap
EMOM 8 mins
3 EB/PVC OHS
3 Situp to straddle
3 Jump pull up

MOB
Pigeon stretch
Foam roll lumbar spine

Skill / Weight Training
Deadlift
5RM; 95%x5, 90%x5

WOD
AMRAP 13 mins
Row 500m
5 DB Manmakers (25%/20% BW per hand)
10  burpees over the erg

*Manmaker = Push up + Row with each hand + DB clean + DB Shoulder to OH

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