Warm Up
EMOM 6 mins
-3 EB Snatch Balance
-3 Superman
-3 Strict Pull Up

MOB
Athlete's Choice

A. Deficit Deadlift
20 mins to do:
5x4 Deadlift with 3" deficit (stand on 45# bumper plate) @ 75% 1RM

B. AMRAP
AMRAP 7 mins
5 Hang Power Clean (205/145) <-- this should be heavy!
13 Wallball

C. Pull & Press
12 mins to do:
Superset
3x10 per side DB Row
3x10 DB bench press

D. Row Row Row Your Erg
18 mins rowing intervals for cals
:30s on/:30s off
 

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