Warm-up:
200m run, then 3rds of:
10 Shoulder Protract/Retract @2222
8 OH Plate Step-up

Strength:
EMOM x 10
Even) Deadlift x 4
Odd) Strict Chin-up x 8

21*-15*-9*
Russian KBS (53/35)
Box Jump (24/20) *Step-down only
Russian Twists w/ ball (25/15)
*Follow each round with 400m run