WOD

A) Deadlift

7 Minute EMOM

5 Every Minute @ Moderate Challenging Weight

+

B1) Seated Strict Press

5×8 @ 21X1

Rest 1-2 Minutes

B2) Pronated Pull-up

5×3-5 @ 5-10 Seconds eccentric

Rest 1-2 Minutes

+

 

C) For Time

Buy In: 15 Burpees

3 Rounds:

75 Double Unders

20 Wall Balls

Buy Out: 15 Burpees

+

D) 8 Minute EMOM

1st 30 Sec Hollow Hold

2nd 30 Sec Alt Eccentric Single Leg Squat to Box/Bench