Warm-up
2:00 Jump Rope on Coachโs Call
Then
2 Rounds
12 DB Suitcase Deadlift
12 DB High Pull
12 Renegade Row
6 Burpee w/ DB To Stand
Mobility
Banded Shoulder Stretching
Banded Hamstring Stretch
Strength
E2MOM12
Deadlift – Based on Recent 1 RM
1. 5 Reps @ 55%
2. 5 Reps @ 60%
3. 4 Reps @ 65%
4. 3 reps @ 75%
5. 2 Reps @ 80%
6. 1 Rep @ 90%
-1 Rep is not meant to be a max
WOD
E3MOM15
Each for Time
10 SA Devils Press 50|35
15 Pull-ups
50 Double Unders
Level 3- 45|30
Level 2 โ 40|25, 10 Pull-ups, 25 Double Unders
Level 1 โ 30|15, 100 Singles, 10 Pull-ups
ADV- 70|50, C2B
Extra Work
27-21-15-9
Row
50ft HS Walk after each Row
Adv – Over Obstacle