Mobility: 2 rounds
10 prone dislocates
10 OH wrist extension
5 squat + thoracic rotation, per side
Warm up: 3 rounds
:30 bike sprint
7 wall balls
5 pull up
Workout #1: EMOM 10 ( ALT)
7 Deadlift
7 Shoulder press
Workout #2: 21-15-9 for time
Overhead squat, 95/65 >>> front squat
chest to bar pull up >>> pull up >>> banded
RPE 9:VERY HARD!