Warm up
90/90
Then 3 rounds
2-4 Jefferson curls
10 supinated deadlifts (very light, under 95)
50 banded March
Strength
Deadlift
Work to a heavy set of 4
Double overhand grip
Between sets perform
Compression hold with band assist 8-15 seconds
20 band pull aparts
Wod
Amrap 13
15 push ups
25 hang cleans
50 double unders
