Thursday, July 6

Warm-up

5:00 or 3x:

5 bridges

10 sit ups

5 push ups

10 KB swings

10 spiderman stretches

Strength

5RM Push Press

WOD

Tier 1:

20:00 EMOM:

10 Deadlift (225/135)

5 Ring dips

(Alternate movement with minutes)

Tier 2:

20:00 EMOM:

10 Deadlift (scale weight)

5 Dips - feet elevated

(Alternate movement with minutes)

Tier 3:

20:00 EMOM:

10 Deadlift (heavy KB)

5 Dips - straight leg

(Alternate movement with minutes)

MWOD