Warm Up
Short Lap, then EMOM 6 mins
3 EB Cluster
3 Sit up to straddle (slow!)
3 Pull Up

MOB
Hamstring stretch (no band)
Smash Quads, thoracic spine
Banded OH stretches

WOD
A. 
Warm up deadlift to 80% 1RM, then: 
E2MO2M 10 mins 3 deadlifts at 80% 1RM
EMOM 4 mins 1 deadlift at 75% 1RM with 10-15 second static hold at top

B. 
Strict Press 5x5 @ 75-80% 1RM

C. 
EMOM 18 mins
Min 1 - 5 strict pull ups + 5 kipping C2B pull Ups
Min 2 - 10 Burpee Box Jump Overs
Min 3 - 15 Air Squats, 8 HSPU (sub seated DB Floor Press or Pike Press)

D. 
Finisher of 3 x 1 min, max back squat reps (185/125)

 

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