Strength
Deadlift - 6 x 8 reps
Pendlay Row - 4 x 10 reps
Accessory Work
Wide Grip Pull-downs - 4 x 10 reps
Cable Rows - 4 x 8 reps
Metcon
3 Rounds
10 One-armed DB Row RT
10 One-armed DB Row LT
6 DB Back Flyes
10 DB Curls
10 One-armed DB Row RT
10 One-armed DB Row LT
6 DB Back Flyes
10 DB Curls
WOD
EMOM x 12 min
Even: 4 Power Cleans (155) + 6 Push-ups
Odd: 4 Bent-over Rows (155) + 6 Supine Pull-ups
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