WARM UP
2 Sets
10 Banded shoulder dislocate
5-10 Strict Pullups
20 Banded good mornings
60sec 4 Way deadbug

1. Deadlift (Warm up then, 70% x 3 reps, 80% x 3 reps, 90% x 3+)

*Super set all sets with 1 round of tabata double unders (20 seconds max effort, 10 seconds rest). Start the supersets at 2 set out from 70%.

*If you have a legitimate and recent 1 rep max deadlift, take the percentages off of 90% of your 1 RM.

2. WOD

5 rounds (20 minutes) – EMOM, perform:
Min 1 = 10 power snatch (50/35)
Min 2 = 15 pull ups
Min 3 = 20 BB thrusters (35/20)
Min 4 = Rest

*If you fall out from the EMOM style, turn it into a 20 minute AMRAP.

Optional

3 Block Runs