Warm Up:
Lower body lift prep
squat therapy
shoulder prep
LIFT: 10 MIN EMOM 4 reps @ 45% FRONT or BACK Squat
WORK:
5 Rounds Cindy (5 pull up/10 push up/15 air squat)
3 Rnds DT (155/105, 12 DL/9 HPCL/6 Push Jerk)
1600 m ROW
Rx2: 5 rnds cindy any mods
3 rnds DT less weight
1600 m ROW
Rx3 & Silvers: 20 MIN AMRAP
5 Pull Up or mod
10 Push up or mod
10 Deadlift
15 Air squats
500 m ROW
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