Complete in Order:
Conditioning
AMRAP in 30 min:
30 Cal Row
10 Deadlift (315/225)
100ft HS Walk
10 Burpee Pullups
Skill
A) 6 min. Alternating Tabata
– Scapula Pullups
– Scapula Pushups
B) 14 min. Alternating EMOM (keep kip consistent)
E- 6-10 TTB
O- 6-10 CTB PU
C) Accumulate 30 RDL + Bent row w/ full stop at top (empty barbell)
Strength:
A) Bench Press: Work up to 3RM in 8 min
B) Pendlay Row: 5×8 AHAP