A)
Dead lift:
4x4 @ 70% + 20lbs *Pronated grip
1x2 @ 80% + 20lbs *Pronated grip
1x2 @ 90% + 20lbs *Grip optional
1x8+ @ 70% + 20lbs *Grip optional
B)
EMOM for 16 minutes
1) 8 TEMPO dead lifts 3 sec down, 1 sec pause, 2 inches of the floor *bar doesn’t touch the floor during all 10 reps (115/75)
2) 10/5 Cal assault bike sprint
OVERFLOW:
A)
5 Rounds for time:
10 Cal ski erg
15 Box jumps (24/20)