A. Deadlift
5-4-3-2-1 @ moderate to Heavy
rest 2-3 mins
B. EMOM 10
3-6 Weighted Pull ups or Ring Rows
3 RFT
500m Row
15 Pull Ups
15 KB Swings 70/53
Purpose and Desired stimulus:
– hinge/pull strength
– hinge/pull endurance/intensity METCON
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