Warm up
9 Min AMRAP
25 KB Swings
50 Meter sprint
30 Min. EMOM
1st: 15 Wall balls
2nd: 35 Jumping Double Arm rope slams
3rd: 13 Cal. Row|bike
150 Single unders
Rx Program
Deadlift
10 x 50%
10 x 60%
5 x 75%
3 x 85%
1++ x 95%
Barbell Bicep curls x12 45/65#
Press in Snatch
2 x 5@ 50%
3 x build to Max 3 rep press
15 Min Running clock
10 Min. EMOM
50 Meter tire drag sprint
Immediately followed by
100 GHD Sit ups with med ball 14/20# (5 Min. Cap)
