Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Deadlift
Performance and Fitness:
3 EMOM 10
75-80% / RPE 7/8
Part 2 – Conditioning:
“Drop The Hammer”
Performance:
10 rounds for time
1 Dead 315/220
100m Sprint
5 C2B Pull Ups
Fitness:
10 rounds for time
1 Dead RPE 8
100m Sprint
5 Pull Up Progression
