-Warm Up-

AmRaP 7

10 Alt step up step down

10 Plate Deadlifts

5/5 Body weight lunges 

Rest 1 minute 

AmRaP 5

8 Alt step up step down

8 Plate deadlifts 

4/4 Bear hug plate lunges 

Rest 1 minute 

AmRaP 3 

6 step up step down 

6 plate deadlifts 

3/3 OH plate lunges 

Then set up for WOD 

-WOD-

EMOM x 21 MINUTES 

MIN 1 — 12/10 Cal Bike

MIN 2 — 12 Burpee Step-Ups (24/20)

MIN 3 — 12/12 DB Step Back Lunges (Athlete Choice) 

Athletes can start on different moves!