Fitness:
A1) Romanian Deadlift: 5 x 5-7; Rest :30
A2) Ring Row: 5-7; Rest :90
B) 21 Min EMOM:
Min 1: 5 NP Burpee + 8 DB DL
Min 2: 5 NP Burpee + 30 Mtn Climber
Min 3: 5 NP Burpee + 8DB Thruster
sub 5 cal AB for NP Burpee as needed
Performance:
A1) Halting Clean Grip Deadlift: 5×5; Rest :30
A2) Strict Pronated Chest to Bar Pull-Up: 5×5-7; Rest :90
B) 21 Min EMOM:
Min 1: 4 BFBOB + 6 BW DL (50% 1rm or less)
Min 2: 4 BFBOB + 30 DU
Min 3: 4 BFBOB + 8 DB Thrusters (50/35)
Categories: WOD

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