Deadlift

3 every minute for 10 mins. (Move the weight fast)

50 minutes

Pre-WOD: Work up to a heavy set of 5 Back Squats

"Cindy"
20 minute AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

Strength
10 MIN EMOM
1 Clean Grip Deadlift + 1 Hang Shrug + 1 Clean from Pockets
Sam-55#

Conditioning
15-9-6
KB Snatch
Burpee Box Jump (24/20”)

Sam-Blue KB(12Kg)

50 minutes

5 kierrosta

21-15-9
Front squats (135/95#)
T2B
Box jumps (24/20")

2 Rounds

40 KBS 1.5/1p

40 Hollow rocks

40 Push ups

40 Abmats

40 Medball cleans 20/14

40 Burpees

40 doubleunders

90lb 3 min

21-15-9
Ring dips
Thrusters