Skill/Strength:
EMOM 10
1: 5 Overhead Squats at 40%
2: :15-30 Face Up GHD Hold
Metcon:
30 Burpee Box Jump Overs 30/24” (any angle)
40 Cal Row
30 Deadlifts 315/225lbs
40 Cal Row
30 Burpee Box Jump Overs 30/24”
-20 min cap
-Scale Deadlifts to no more than 70% 1RM
Mandatory Mobility:
3 min hamstring smash per side
3 min calf smash per side
