9.5.23 WOD

Warm-up
3 rounds
3 wall walks or 10 Plank up downs
5 Clusters empty bar or 95/65
10/8 Cal bike

Then

EMOM x 10 Sets:
(Week 5 of 6)

Even: 4 Deadlift lift offs to blow the knee + 2 regular deadlifts

“Deadlift Lift Off” = lift the bar to below the knee and pause in perfect position, then back down to the ground @ 52-57%

Odd – 8/8 Deficit Curtsy lunge (off a 45 lb plate, no weight)

Then….

For Time :
21/18 Cal row
18 DB Front squats
9 Devils press
—
18/15 Cal Row
15 DB front squats
7 Devils press
–
15/12 Cal row
12 DB front squats
5 Devils press
—
12/9 Cal row
9 DB front squats
3 Devils Press