Warm up: Row 500m, 15 elbow circles, 15 arm circles in each direction, 15 PVC pass thurs, 20 torso rotations, 15 PVC good mornings, 10 Iron cross on each leg, 10 Scorpian on each leg, Walking lunge and twist x 40ft, walking leg swing x 40ft
Health and Fitness

A) Deadlift instruction x 10mins
B) Every 2min for 3 sets (18min) 

Min 0-2, 6-8, 12-14 Deadlift x 6 reps @ 2011

Min 2-4, 8-10, 14-16 Lying rope pull to standing 

Min 4-6,10-12, 16-18 L-seated DB overhead Press x 10 @2111
B. AMRAP in 10mins

50 single skips

10 cal row

Classic

A1. Clean Segmented Pull (1″, knee, hip, finish) + clean pull x 3 sets

A2. E2MOM x 10 sets (20 min) 

Clean x1.1.1 (rest 10s between singles) *build through the sets* 
B. Rhiannon”

AMRAP double unders in 10mins

C. Mobility: Foam roll Calves