Warm Up
Mobilize and stretch shoulders
3 rounds
1 lap run
15 KB swings (increasing weight)
15 Air squats
Skills
HSPU
EMOM: 6 minutes. 5 reps
B; Box HSPU/ 1 matt high HSPU
I: Normal standards
A: 45lb plate deficit HSPU
Strength
DEADLIFT
 Deadlift
3×1 @ Tempo 213X 90% OF 1RM

*If feels good go for a 1RM

Metcon
JACKIE
For Time:
1,000 Meter Row
50 Thrusters (#45/#35)
30 Pullups