7/22/24 deadlift or clean and Row

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