A. Warm up
B. 16 Min. EMOM
E: 5 Strict T2B
O: 7 Strict HSPU
C. 8 Min. AMRAP
4 Burpee bar muscle up
6 Pistol squat
D. 4 Min. AMRAP
10 Push ups
15 sit ups
20 Squats
E. Cool down
500 Meter row
RX Program:
Deadlift
10 x 40% w/ deficit
10 x 50%w/ deficit
3 x 80%w/ deficit if possible
3 x 85%
3 x 90%
Bicep curls x 10 (heavy)
10 Min. Max Hang clean
