Warm Up
45s Work| 15s Rest
-Bike
-BB Single Leg Deadlifts*
-BB Hang Muscle Clean*
-BB Front Squat**
-Bike
-BB Single Leg Deadlifts
-BB Tall Clean
-Bike
*Switch legs ½ Way
Strength
EMOM10
Deadlift
Minutes 1-5: 2 Reps
Minutes 6-10: 1 Rep
*2 Reps should be touch and go. Build in weight as you go. Single Reps should be around 90-95%
WOD
21-15-9
Bike for Calories
Hang Power Clean 135|95
Level 2- 115|75
Level 1- 95|45
ADV – Move faster
Schwinn Bike – 30-22-14
Extra Work
E3MOM15
15|12 Cal Row
15|12 Cal Ski
ADV = 30 Minutes