250 Meter Row
10 Scorpion Stretches
10 Inch Worms
10 Walking Lunge Steps
then
3-4 Warm Up Sets on DL - staring with empty bar
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Lift: DL - 5 Reps @ 40%, 5 Reps @ 50%, 5 Reps @ 60%, 5 Reps @ 70% (deload)
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WOD: 12 Min Ping Pong EMOM
Odd - Max Cal Assault Bike
Even - 3 Power Cleans - 95/65 L1, 155/105 L2, 185/135 L3
*Calories + Reps
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Superset: 1A - Belt Squats - 4 x 10 Reps
no rest
1B - Pendlay Rows - 4 x 6 Reps
rest 120 seconds
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Extra Credit: 6 x 20 Yard Sled Pushes - fast, moderate weight, rest as needed between efforts