Wednesday

Wednesday- Aerobic/Gym Warm Up + Pulling Speed Strength + Strength EMOM
3 rounds not for time:
75 Double Unders
8 Supinated Grip Strict Toes to Bar
45 sec Wall Facing HS Hold
+
A. Banded Deadlifts, 5 x 5, rest 2 min **building
+
28 min EMOM
1st- 5 Front Squat, 205-225
2nd- 5 False Grip Strict Pull Ups
3rd- 5 Bench Press @ 70%ish
4th- off


Warm up done

A. 225/245/265/295/325 with a blue band.
I used this method for the deadlifts. It worked pretty good. 
https://www.youtube.com/watch?v=F6xPIZC6lhM

EMOM - Done 

1st - used 225#
2nd - These were very challenging 
3rd - used 185#. Some discomfort but mostly felt ok.