Warm Up
Mobilize and stretch shoulders

3 rounds
1 lap run
15 KB swings (increasing weight)
30s hollow hold

Skills
HSPU
EMOM: 6 minutes. 5 reps

B; Box HSPU/ 1 matt high HSPU
I: Normal standards
A: 45lb plate deficit HSPU

Strength
DEADLIFT 3S 80-85%
 Deadlift

4×3 @ Tempo 213X 80% OF 1RM

Metcon
CF.18.08.20
3 rounds:
30s MAX DB squats 22.5/15
1 minute rest
30s MAX HSPU
1 minute rest
30s MAX Calorie row
1 minute rest