Skill/Strength:
EMOM 6
Odd: 12/10 Cal Echo Bike
Even: 15/12 Cal Row

Metcon:
7 rounds
7 Deadlifts 155/105lbs
7 Hang Squat Cleans 155/105lbs
7 Shoulder to Overheads 155/105lbs
-Rest 1 min after each round
-20 min cap
-Scale weight to 60% of limiting movement
-If going unbroken, make sure you don’t blend your last deadlift straight into a squat clean. Stand it up all the way, then squat clean it.

Accessory Work:
5 Rounds
1 Max Effort Pullup Top Hold/Ring Row Top Hold
7 Slow, Perfect Ring Rows
-Focus on pinching shoulders back and puffing chest out, not being a droopy dope
-If your back muscles aren’t blowing up or cramping during this piece, you’re doing it wrong

Mobility:
3 min hamstring smash per side
3 min glute smash per side
3 min quad smash per side
3 min trap smash per side