A. Deadlift 3×4@83% rest 2 min. Tempo of 30X1
B. Bent over BB row – 5RM +2×5@90%
C. running clock
21-15-9
kb swings 70/53
burpees (jump over KB)
rest til 10 min mark
amrap 6
15 ghd situps
30’ OH lunge (155/108)
10 cal bike
rest til 20 min mark then,
3 rds for time,
20 cal row
15 OHS (95/63)
15 hang power clean
20 alt pistols
D. Assistance Work
*athlete specific