STRENGTH/SKILL

15 min Alt EMOM
- 5 rounds each station

1. 3 Deadlift @ 2020 tempo
- build to moderate reps, not a max

F: 5-6 reps; 2020 tempo

2. 5 Prone Row

F: 2DB Bent Over Row 8 reps; @ 21X1 tempo

P/S: Build to tough set of 5 w/barbell or 2DB's

3. 5-7 Strict HSPU

F: Seated DB Press 8-10 reps; @ 2020 tempo

P: Strict HSPU 5-7 reps [can be broken up]

S: Strict Deficit HSPU 5 reps, unbroken

WOD

5-6 sets:

Row 100m HARD
- rest 90-120 sec btw sets

*score is your fastest time, but enter all times in notes*

This is your WOD for today, go for it!