Warm Up: 2 Rds of: 200m Run, 10-OHS (PVC), 8-V Roll Ups, 10-3 sec. Superman Holds

Strength: Back Squat 5 Rds of 3 Reps increase weight each round. Hip crease must pass below knee height.

WOD: EMOt(Every minute on the minute) for 12 minutes.

Deadlift 135/95 lbs

Pull Ups

(Coaches note) have your athletes transitioning 3-5 sec before the end of the minute. Collectively 6min of deads and 6min of pull ups, alternating every minute. Your athletes will want to rest, push them not to. ;)