WARMUP:
Coaches choice
STRENGTH/SKILL:
A. Work up to heavy set of 8 UNBROKEN deadlifts.
B. EMOM x 5
Using final weight from part A:
5 Tempo Deadlifts (131)*
Lift for a count of 1, no pause at top, decent is SLOW with a count of 3, barbell touches floor for a count of 1 (keep tension is hamstrings, gluten and lats).
WOD:
For Time:
60 Calorie Row
50 Double unders
40 Alt. Front Rack Lunges (115/75)
30 Push-ups
20 Toes-to-Bar
10 Overhead Squats (135/95)
5 Muscle Ups (Scale to Box Muscle-up, Burrpee + Chest to Bar or Pull Up).