1) WARM-UP:

Stretch

Mobility: Iron Cross x 20

3 Rounds:

5 x RDL

5 x Power Clean

5 x Front Squat

2) STRENGTH: Every 2 min for 10 min

Deadlift 4@75%, 2@80%, 1@85%, 1@90%, 1@95%

—1 min rest—

EMOM 4:

Russians x 30

3) CONDITIONING: EMOM 6

100yd shuttles (10 x 10 yds)

4) METCON: EMOM 10

7 x Wall Balls @20/14 (Rx+ 11/10’ target, scaled 14/10)

6 x T2B (scaled knee raises)

5 x Burpees (Rx+ Burpee tuck jump)