Warm Up: 6 minutes AMRAP:

5 Burpees

10 Banded Good Mornings

5 Squat Thoracic Rotations each side

15 seconds Dead Hang

Strength: A. 10 minutes to build to a heavy 5 Rep Deadlift.

B. 6 minutes EMOM Of:

2 Reps of the weight you build to in A.

WOD: Buddy 18.3 – 20 minutes AMRAP, In Pairs:

100 DU

36 OHS @50/35kg

100 DU

12 RMU

100 DU

36 DB Snatch @22.5/15kg

100 DU

12 BMU

*I Go You Go, Divide reps as you want.