Warm UP:
9:00 EMOM
1st: 250 Row
2nd: 10 SL DB RDL
3rd: 10 Wall Balls

Mobility:
Athletes choice. 

Progress Assessment Week: Choose 1 or 2 movements to test
NJ Sprint
Short Lap
1 RM Back Squat
Max Push ups in 1 minute
Heavy Rock Carry. Weight/ Distance
500m Row
1RM DeadLift
Max Pull Ups in 1 minute
Long Lap
1 RM Overhead Press
2000m Row
1 RM Bench Press

WOD:
21-15-9
Hang Cleans (85#/135#)
Pullups

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