Warm up
3 rounds
10/7 cal row
20/20 second side plank
3 burpee high jumps to a target
Strength
Deadlift or clean build a heavy 3
Then
ABA
A-In 2 minutes
20 db bench presses rx=20 rep#+5 lbs
Max push ups in remaining time
B-EMOM4
1-Deadlift or clean at heavy 3 weight
Part 2
Barbell row-Heavy 3
A-AMRAP2
10 pinch presses
5 burpees
B-EMOM3
2 barbell row
Flutter kicks 20 seconds
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