Warmup

Core

20 weighted glute bridges

20 Russian twists

Strength

EMOTM FOR 10 mins

Start at 60%

Odd 5 bench

Even 5 power cleans

…..then ….

E30Sec x10

2 deadlifts

Only 5 weight changes up to 75%

Wod

every 4:00 min complete

21/15 cal row

12 ctb pull-ups

Max strict hspu / elevated