WOD
Strength
Deadlift: Work up to 70% then: 70/6, 75/5, 80/4, 85/2, 90/1 x 3 sets
Conditioning
5 Rounds for Time (20 min cap):
16 Burpees
32 Abmat Situps
16 Front Rack Lunges (75/55)
Extra
Clean Pull + Hang Clean + Clean: 7 sets every 2 min. building to a heavy set for the day
NO MISSES
14 min. EMOM
E- 5 Narrow Grip Pullups + 5 Wide grip pullups (stay hollow)
O- 5-10 perfect HSPU