Warm Up
3 rounds
10 cal row (long slow strides)
8 box jumps (increasing height)
45s plankStretch

Skill
 TTB technique
EMOM 6:
1. Hollow – Superman beat swing increasing power x 20s
2. 3 beat swings increasing height, 2 knees to chest, 2 TTB
Strength
DEADLIFT 1RM
 Deadlift 1 RM
5 @40% 1 minute rest
5 @60% 1 minute rest
3 @75% 90s rest
1 @85% 90s rest
1 @95% 3 minutes rest
1 @105% 3 minutes rest
1 @107%
Metcon
CF.18.05.09

2 x 4 min AMRAP

7 Goblet squats 28/20
7 TTB
7 Ring dips
90s rest