WOD 3/1

A. 16:00 EMOM
Min 1 – 1 Back Squat @ 60-70%
Min 2 – 3/arm Single Arm Ring Row

*all sets across %

B. 15:00 EMOM
Min 1 – 1 Deficit DL @ 85-100%
Min 2 – 3 Weighted Ring Dips (or progression)
Min 3 – Rest

*all sets across % or progression
*DL weight recorded

C. 2 Rounds
20 Wall Balls @ 20, 10’ / 14, 9’ / 10. 8’
20 Down up planks 

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