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A. EMOM 6 – 1 clean deadlift + 2 position clean; below the knee and from the floor, starting at 65%, go up in weight each min. Men, instead of grabbing 5# and 10# plates grab 15’s.
B. Choose one:
Strict chest to bar chin-ups – 3-6 x 5 sets
Strict chin-ups – 2-10 x 5 sets
Partner chin-ups – 2 x 8 sets
Inverted row(supine grip) – 8-10 x 5 sets
C. WOD choices:
“Alpha”
8 min cap
9-15-21
Squat cleans@135/95
Toes to bar

“Bravo”
9-15-21
Squat cleans@115/80
toes to bar or knees to chest

“Charlie”
9-15-21
Squat cleans@75-95/55-65
toes to bar or knees to chest

“Delta”
AMRAP 10
7 Squat cleans@65/45
10 Hanging knee tucks or Sit-ups