Wednesday

coach will warm you up accordingly 
+
A. TnG DL @3030- 5,5,5. Build but maintain tempo.
rest 2 min b/t
B1. SL Landmine RDL - 10 R/L, build. https://youtu.be/GFEdRNDY4jI
B2. 1 TGU + 3 Press at the top - perform once on each arm.
rest as needed
3-4 sets
+
20 min emom:
min 1: Row Cal - 12/9 cal
min 2: Burpee - 10 reps
*scale down cals and reps by 1 until you can complete all the work in about ~45 sec.