*We are starting no later 5 minutes after the hour, be on time, or jump in where we are at. coach will explain the movements from 0 to 5 after
Warm up and skill
16 Min EMOM
Minute 1-15 push ups
Minute 2- 10 Banded Face Pulls
Minute 3- 30 sec Single Arm Kb Hold
Minute 4- 12KB Side to Sides Each side

Strength
Strength
Bench 5-5-3-3-2-2 (75-80-85%) one set every two minutes, partner up, alternate your mintues

wod-short and fast, go as fast as you can
15-10-6 Sumo Deadlift High Pull (Rx 115/85 Int 105/75 Beg 95/65)
Burpee to Target