A. Deadlift
x3 tng reps Every 45 seconds x8 sets
-load @ 60%-65% of 1RM; weight should be smooth and fast
B. 3 rounds for time
Run 400m
12 Hang Power Cleans @ 135#/95#
4 Wall walks
Essentials
A. EMOM 12 minutes
Min 1- 12-15 DB bench press
Min 2- 8-10 barbell pedlay rows
Min 3- bike 30 seconds @hard effort
B. 12 min AMRAP
30 jump rope
9 shoulder to over head
12 sit-ups