Warm Up: – EMOM 8
1. 25 DU / 50 SU
2. 25 Situps
3. 25 sec HS hold on wall
4. 25 air squats
Strength: – 4 sets in 15 min
6 Snatch-grip deadlift on 3″ plate
@ 40-50% DL 1RM
10 HSPU (1/2 strict, 1/2 kip)
WOD: – 5 rounds for time:
15 kb swings @ 70
15 deficit pushups on 25#
400m run
