Warm-up:
EMOM 9, alternating:
a) 10 Single Arm Kettlebell Swings, light, left arm
b) 10 Single Arm Kettlebell Swings, light, right arm
c) 10 Divebomber Pushups
Strength:
Deadlift 5×4, use last weeks top set of 5
WOD:
30-20-10 For Time:
Deadift, 185#/135#
Handstand Pushup
TIMECAP: 12:00
Extra Work – Assault Bike:
2:00 @ 6 + 2:00 @ 7 + 1:00 @ 8
4×20/15 Calories @ 9-10, rest 2:00 between efforts
5:00 @ 6