Strength

12 Min EMOM

Min 1 - 30-50 Ft HS Walk

Min 2 - 30 Sec L Sit Hold

Min 3 - 5 SA KB OHS R + 5 SA KB OHS L

Min 1 -- Modification HS Hold on Wall or Wall Walk Hold

Min 2 -- L Sit from the hang either Legs straight out or knees bent

Min 2 - 5 SA no Weight Fist OHS R + 5 SA no Weight Fist OHS L

WOD

3 Rounds

15 Deadlift

30 OHS

90 DU's

Rnd 1 -- 185/135, 55/45

Rnd 2 -- 225/155, 75/55

Rnd 3 -- 245/170, 95/65

(TC if Needed)

P: (1) 115/85, 45/35, (2) 135/95, 55/40, (3) 165/115, 65/45 *Only increase if you can otherwise keep it lite

RX: "As Prescribed"

C: (1) 225/155, 75/55, (2) 265/185, 95/65, (3) 315/225, 115/75

1-3 Sets, Holding Each for 1+ Min Ea Side

Couch Stretch

Pec Stretch