A. Front SqT – bottoms up 3RM
B. 1” Deficit 3 rep Deadlift for the day. NOT TnG
C. AMRAP 20 @80% start to finish
500m row
400m run
20 cal bike
D. Assistance Work
10 min core minimum
10-15 min strict upper gymnastics drills
10-20 min of recovery
A. Front SqT – bottoms up 3RM
B. 1” Deficit 3 rep Deadlift for the day. NOT TnG
C. AMRAP 20 @80% start to finish
500m row
400m run
20 cal bike
D. Assistance Work
10 min core minimum
10-15 min strict upper gymnastics drills
10-20 min of recovery