Warmup
500/400 ROW
Down - alt lunges Back - butt kicks
Down side to side Back - knee raises
Down Bear Crawl - Back high kicks\
Down Ape Crawl - Back jog
10 air squats, 10 squat jumps
Set up for DL EMOM
bar only 5x jefferson
bar only 5x rdl
set DL EMOM rd 1 weight (50%)
Strength / Skill
Deadlift - 8 min EMOM- 5x50, 4x60, 3x70, 2x80, 1x90, 1xmax, 1xmax, 1xmax
Metcon
Row 400m
C&J 4 155/105
DU 40
Row 300m
C&J 3 175/125
DU 30
Row 200m
C&J 2 195/145
DU 20
Row 100m
C&J 1 205/155
DU 10
