A) EMOM x 15 min
1: Bench press x 3 @ 83-85%+ (5-10lb heavier than 10/15)
2: Bent over DB row x 8-10 R
3: Bent over DB row x 8-10 L
+
1 time through:
– Deadlift x 15 reps @ 2011
– R20S
– Max reps of strict/kipping/banded HSPU or L-seated DB press
– R2M
– Deadlift x 10 reps @ 2011
– R20S
– Max reps of strict/kipping/banded HSPU or L-seated DB press
– R2M
– Deadlift x 5 reps @ 2011
– R20S
– Max reps of strict/kipping/banded HSPU or L-seated DB press

*Increase the deadlift load each set, with the goal of selecting a weight that is extremely challenging for the final 2-3 reps of each set.
*If you’re unable to get a minimum of 5-6 HSPU, perform either kipping or banded or an L-Seated Dumbbell Press with a weight that will allow you to get at least 10 reps in your first set.

+
3 rounds not for time:
– 8-10 DB tricep rollback extensions
– 8-10 DB curls per arm