Warmup
3 rds
10 dead bugs
20 line hops
:45 bike
Barbell conditioning
Push press
10 min emom
Min 0-3 5 reps
Min 3-6 3 reps
Min 6-10 1 rep
Work to a heavy !!
STRENGTH
Deficit RDL
STANDING On A 3 “ plate
4 x8 reps
Work to a heavy !
gymnastics pulling
8 min emom
5 strict pull-ups / banded
Wod
Death by squat cleans 115/85
1 squat clean the first min, 2 squat cleans the second min, 3 the third min ... etc until you can no longer get the reps In The allotted time.
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