Dead-Lift 5-5-3-3-1-1-1 reps
Beginner option: 5-5-3-3-3-3-3 reps

Scaling: Choose loads that allow you to attempt a PR in the later sets. If you are not comfortable performing heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

EMOM for 30

1. Max Effort Hang Dumbbell Clean and Jerk (50/35)
2. Max Effort Box Step Ups
3. Max Effort Calorie Row
4. Max Effort Dual KB Farmers Hold (AHAP)
5. Max Effort Assault Bike 

Coaches Notes: Max effort in 45-50 seconds should be the rule of thumb here. That should allow for sharing of equipment which will be necessary today. 

EMOM: 40

1. 1 Power Clean (185/135lbs.) + 3 Box Jumps + 5 Pull-Ups
   
2. 15/12 Cal Assault Bike
3. Max American KB Swings 55/35
   
4. Rest