Warm Up 19 (No Measure)
10 Burpees
15 Air Squats
15 Jump to Ring Hold
20 PVC Pass Throughs
+
2 RNFT:
6 Trunk Rotations
6 Windshield Wipers
Deadlift (4×5)
Metcon (3 Rounds for reps)
EMOM 12:
Min 1: 10 Deadlift @ 225/155
Min 2: 20 Sit Ups
Min 3: Max Cal Rows
*You should be abe to do 20+ reps of your deadlift weight when fresh.
Scale 1: 185/135 and 16
Scale 2: 135/95 and 12