Deadlift:10 sets of 3 @ 55-65%

5 Rounds for Time, Every 3 Minutes:
10/7 Cal Row or Bike (as available)
10 DB Ground to Shoulders (50s/35s)


Clean from blocks above knee:
Work to 90% of last week’s heavy double
Perform 6 singles EMOM at that weight

5 min. practice – freestanding Tripod hold
*shoot for tabata style

4 sets
9 DB Press
15 Banded Tricep Ext

Midline – After:
4 rounds
20 GHD hip extensions w/ pause at top
20 GHD situps lowering only to parallel

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