Warm up
1 Minute banded pull apart
Then
5 Minute Amrap
10 cal ski/row
10 Burpees
8 Empty Bar Deadlifts

Bench Review
Then 4 sets of 4 at 75 percent

Wod
Friday Night Throwdow
Part 1
Snatch and Grab
6 Minute Amrap
50 Wall balls
40 Alt DB Snatches
30 Cal ski

Rest 1 Minute
“Grip and Rip”
1 minute max reps deadlifts