Wod

[TripleJ]

10 minute alternating EMOM:
-5 deadlifts @ 70% + 10 banded pull-aparts
-7R/7L single arm KB front rack backwards lunge w/ iso knee drive


For time:
30 - 20 - 10
-row cals
-skater hops
-windmill slam balls w/ medicine ball
-toes to bar

 

[brca005]

I did the pic for a workout

1 hour of jiu jitsu

 

[mtwarden]

Hit the gym

deadlifts 3/3/3+/amrap @70/80/90/70%
overhead press 3/3/3+/amrap @70/80/90/70%
chin-ups 30-28-27
weighted walking lunges
core

 

[mtwarden]

4 miles (400’) with Tiny Elvis this afternoon