wod 23/9

Skill
16min E2MOM (4sets each) of:
3-6 Deadlift Start at 60%RM and increase each round if form allows. Tempo 3111. Final set 90sec max reps at 70% of heaviest weight
3-6 Bench press Start at 50%RM and add each round. Tempo 3010
 
Metcon
AMRAP 7 min
10 Slamball clean over shoulder 20/16kg BG: 16/10kg
5 Pull up
4x6m walking lunges with 10kg plate, hold at chest.
1 Rope climb