Strength: Deadlift Partials (Up to knee, back down then full extension) 6×1, 70% EMOM
FOCUS: Flat back, squeeze armpits
WOD: 5RFT – 25 min cap
20/14 Bike Cals (athletes 17+ use rower for 15/12 cals)
10 Kip Swings is the standard (AKA T2B) FB: 15
5 DL @ 70%
2 min rest after each round