3-9

Tempo work
Split stance deadlift (3 sec down &3 sec up)
3×6 each leg

Single arm dumbbell row
One arm holds the weight at your chest while the other arm works
3×6 each arm

Ring dip
3 sec down and 3 seconds up
3×3
*use legs for assistance if needed

WOD
EMOM 12
Min 1: 10 thrusters 95/65
Min 2: 10 kb swings 53/35

Elite
Min 1: 10 thrusters 50/35 DBs
Min 2: 10 kb swings 70/53