Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

9 min alternating EMOM

7 Devil Presses

10 KB swings, heavier bell each round

5 pullups, strict if you can

Workout for time:

Partners of three

50-40-30-20

Dead lifts

Back squats

Pullups

Weight: 115/85-135/95-165/115-185/125

Complete the 50 reps of each movement and then add the weight for the “40” round…etc. Partition reps as necessary. partners can act as the rack for back squats.