WARM UP

Set 1
10 Pulls on the rower (Easy pace)
10 Deadlift (Barbell)

Set 2:
10 Pulls on the rower (18-20 Strokes per minute pace)
10 Deadlift

Set 3:
10 Pulls on the rower (22-24 Strokes per minute pace)
10 Deadlift; Add #20/10

Set 4:
10 Pulls on the rower (26-30 Strokes per minute pace)
5 Deadlift; Add#50%BW

Set 5:
10 Pulls on the rower (35-40+ Strokes per minute pace)
5 Deadlift; Add 80% BW

SKILLS & SPECIFIC WARM UP
Double Unders

EMOM 10:
Odd- Build Up for 3 Hang Power Cleans
Even- :20 Double Under or Single Under Practice

CONDITIONING
“OH MY DARLING”

AMRAP 12
60 Double Unders
40/30 Calorie Row
20 Deadlifts #83/56

Scaled

AMRAP 12
60 Single Unders
24/16 Calorie Row
15 Deadlifts #50%BW