-Warm Up-


AmRaP 7


10 Alt step up step down

10 Plate Deadlifts

5/5 Body weight lunges 


Rest 1 minute 


AmRaP 5


8 Alt step up step down

8 Plate deadlifts 

4/4 Bear hug plate lunges 


Rest 1 minute 


AmRaP 3 


6 step up step down 

6 plate deadlifts 

3/3 OH plate lunges 



Then set up for WOD 


-WOD-


EMOM x 21 MINUTES 


MIN 1 -- 12/10 Cal Bike

MIN 2 -- 12 Burpee Step-Ups (24/20)

MIN 3 -- 12/12 DB Step Back Lunges (Athlete Choice) 


Athletes can start on different moves!