WOD

10 Rounds, not for time:
15 Push-ups
10 Hollow Rocks
5 Ring Dips, strict

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4 Intervals, each for time of:
7 Deadlifts, 70% 1RM
20 Medicine Ball Cleans, 20/14
15/10 Calorie Row

1:2-1:3 Work-to-Rest Ratio

Or, as a 2-person team...
4 Rounds for time of:
Partner "A"
7 Deadlifts, 70% 1RM
20 Medicine Ball Cleans, 20/14
15/10 Calorie Row
Partner "B"
7 Deadlifts, 70% 1RM
20 Medicine Ball Cleans, 20/14
15/10 Calorie Row

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REST DAY!

Get out of the gym.

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3 Rounds for time of:
50 Double-unders
400m run
30 Sit-ups
20 Push Press, 95/65

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EMOM 20 minutes of:
Min 1: 10 Strict Chest-to-bar Pull-ups
Min 2: 30 seconds easy bike or row
Min 3: 5 Overhead Squats, 75% 1RM
Min 4: 30 second plank hold

*Supinated pull-up grip

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