Pump EMOM x 12
Odd Min: 4 DB Pump Makers
Even Min: 12 Barbell Strict Presses
Pump Maker=push up + row+curl+press
Deficit Diane
21-15-9
Deadlifts
Deficit HSPU
Muscle Snatch+OHS+Snatch Balance w/5 sec. pause in bottom
-Build to a heavy complex then deload the bar to 65% of the heaviest complex and complete 5 complexes
Muscle Clean+Front Squat+Hang Squat Clean w/5 sec. pause in bottom
-Build to a heavy complex then deload the bar to 65% of the heaviest complex and complete 5 complexes
Jerk Dip+Jerk+Behind the Neck Jer
-Build to a heavy complex then deload the bar to 65% of the heaviest complex and complete 5 complexes
Shoulder Press w/3 second tempo decent
10×3@65% of Shoulder Press
Clean Pulls
5×5@65% of Clean
CrossFit Wig Wag 