Warm-up:
200m Run then 3rds of:
10 Box Step-up
10 KB Deadlift

Skill Efficiency
a)
EMOM x 8
30sec work/30sec rest
1) Sumo Deadlift High Pull (95/65)
2) Double-unders

b)
3rds each
10/8 Cal Row
5 Burpee Box Jump Over (new standard)

Workout of the Day
4 person team
Bike 200 Cal for time