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Warm-up
EMOM x5: 20 Russian KB swings,
2 Rounds, 5/side:
Alternating step-up,
Alternating pigeon,
Bridge and reach,
Standing knee grab
Strength
Dead-lift 5-3-2 @>80%
WOD
“Bergeron beep test”
EMOM till fail:
7 Thrusters
7 Burpees
7 Pull-ups

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EMOM x20 minutes, for quality:1. 30s alternating plank shoulder taps2. 30s reverse plank hold3. 10-20 seconds top of dip hold into 10-20 seconds bottom of

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