Warm-up, (15 Min): 3 Rounds of Jog 3 laps, 10 AH Swings, 10 KB Swings, 10 Mtn Climbers. Dynamic Stretch.
Strength, (15 Min.): Deadlift
3 Reps EMOM for 10 Min.
Build up to 75% 1RM in the 10th Min.
WOD: RED ALERT
18 Min AMRAP
8 Deadlift 225/175
12 Pull-up
16 Slamball 40/30
Icing: Shoulder Mobility