A. Group warm up

B. WOD demo/break to find starting weight

C. 24 min EMOM
1. 7 DL – max weight 225/155
2. 7 wall balls 20/14
3. 7 cal row
4. 7 hspu – strict or kipping

Scale options for HSPU:
build up a stack of plates & abmat to limit the range of motion. DB/KB strict press, pike push ups. NO BOX PIKE PUSH UPS

**At every station you will have a total of 56 reps. Start at a moderate weight for the DL and build as you go. Afternoon classes pick a partner and share a DL bar. Guys bars not to exceed 225, gals not to exceed 155

D. Cool down
Source: Workout Of The Day

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