std warmup
40 wallball passes
MAIN
A. OH Press 3x3 @ 90% (not for me)
10x45, 5x75
3x3 @ 95
B. Deadlift 3x3 @ 90% (not for me)
10x45, 6x135, 3x185
2x3 @ 225, 1x2 @ 275
C. 24 min EMOM (1 min per movement, rest to top of min)
{
15 cal Airdyne
5 pullups (Rx was 15)
10 HSPU (Did scaled: 10,10,10,9,8,7)
2 Snatches (first 4 rounds @ 65, last 2 rounds 75#)
}
I added:
D. 3x5 Dragon Flags
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