STRENGTH/SKILL

A. 12 min alt EMOM (6 Sets each)

1. Sumo Deadlift x3; build

F: SDL or CGDL x8; 2020 tempo

P/S: Build to tough set of 3

2. Ring Dip x3; weighted

F: 2DB Floor Press x6 w/2 sec hold at top

P/S: Build to tough set of 3

WOD

B. "Cliffhanger"

8 min AMRAP Climbing Ladder:

1x Heavy Hang Power Clean

1x Push Up

F: Slam Ball + Hand Release Push Up

P: 135/95 + Parallete or Defecit Push Up

S: 185/125# + Clapping Push Up [or deficit clapping push up]