Warm Up: 2 Rounds NFT
250 Meter Row
10 Scorpion Stretches
10 Inch Worms
10 Walking Lunge Steps
then
3-4 Warm Up Sets on DL - starting with empty bar
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Lift: DL - 8 x 3 Reps @ 60% EMOM
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WOD: “Lucky 13”
8 Min AMRAP
7 Full Cleans - 95/65 L1, 135/95 L2, 155/105 L3
7 Push Ups L1, Hand Release L2, Chest Slapping Push Ups L3
then
2 Min AMRAP
Ring Rows L1, Pull Ups L2, C2B Pull Ups L3
then
2 Min AMRAP
Double Unders
then
1 Min AMRAP
Burpees
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Superset: 1a. Bulgarian Split Squats - 4 x 8 Reps (each leg)
no rest
1b. Bent over DB Rows - 4 x 8 Reps (each arm)
rest 120 seconds
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Extra Credit: 6 x 20 Yard Sled Pushes - fast, moderate weight, rest as needed between efforts