-Warm Up-

2 rounds

200 meter run

10 triceps banded push downs

5 kb high pulls

5 walk outs

5 suitcase deadlifts each side

-Strength-

Work up to a 5rm bench

Then take 80-85%

EMOTM 8

8-7-6-5-4-3-2-1

Building in weight

-WOD-

AmRaP 20

20 DB snatches 70/50

200m farmers carry

40 wall balls 20/14 10/9

400m run