Warm up: 2 rds
* 20 bird dog
* 20" plank hold
* 10 air squat
* 20 down up
Lifting, strength
a) Front squat 1 rep EMOM (start from 50%)
+5 kg until failure
b) Deadlift 2 rep EMOM, same w., 8 sets
WOD
12' amrap
* 2 bar MU/6 C2B/ 10 pull up
* 10 KB deadlift @2x28-24/2x 16-20kg
* 1’ cardio machine