1. Warm up/mobilize

2. Strength

Rope Hang

Accumulate 3 minutes rope hang

3. Skill

deadlift

4. WOD

Buy in

3 minutes max rep burpees

1 minute rest

Then

EMOTM 16

Odd: 6 x deadlift (100/70)

Even: 12 x V-sits

1 minute rest, then

Check Out

3 minutes max rep double unders

5. Recovery

Banded hamstring stretch

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