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Warmup: 500 M Row, squat and shoulder prep, light KB swings --
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Strength:
Back squat 5 Round EMOM, 2 Reps @85%
Rest 5 Minutes then:
Dead Lift 5 Round EMOM, 2 Reps @85%
Rest 5 Minutes then:
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15 Minute AMAP - You may not finish...go as far as you can
30 Wall Balls 20/14
30 Russian KB Swings (face high) 70/53
30 Pull Ups
20 Wall Balls 20/14
20 Russian KB Swings (face high) 70/53
20 Pull Ups
10 Wall Balls 20/14
10 Russian KB Swings (face high) 70/53
10 Pull Ups
Then immediately:
2 Minute AMRAP
Double Unders