11.09.23

STRENGTH : 10-MIN EMOM

- 3 Tempo Deadlifts ( @ 55% )

[ 4 Sec Up - 4 Sec Down - Soft TnG ]

WOD : 3 Rounds For Time! (x:2)

- 40 Push Ups +(20 HSPU)

- 30 Thrusters (75/55) +(95/65)

- 20 Pull Ups +(10 Bar MU)

Scaled 2:1 Ring Rows/ 1:1 Knee Push Ups

@ (45/35) Plate Thrusters