WOD
1) Echo Bike (Zone 2ish)
5 mins
Hold RPM or Cadence Rx1 70/63, Rx2 65/58, Rx3 60/54
2) Backsquat
5 x 3 ascending
3) 30 min EMOM
15 Deadlift Rx1 225/155, Rx2 185/125, Rx3 155/105
Burpees over the Bar Rx1 15, Rx2 12, Rx3 9
T2B Rx1 15, Rx2 12, Rx3 9
Row Cals Rx1 15/12, Rx2 12/9, Rx3 9/7
5 Pwr Cleans - same as Deadlift
1 min rest