warm up: 2 rounds of
5 L/R thoracic rotation + 10 squat dislocates + :20 supinated hang
warm 2: 3 rounds
row :20s + 5 L/R sa rows + 10 PVC oh squats
Conditioning: 5RFT
15/10 bike/row cals + 12 pull ups + 12 OH squats, pick load.
EMOM 10- Alt
7 deadlifts, pick load
7 shoulder press( barbell)