Warm-up:
200m Run then 3rds of:
6 Horizontal Ring Row
12 Plank Punches

EMOM x 10
1) Deadlift x 5 @70-75%
2) HSPU x 10-12 reps

Open 11.4
10min AMRAP
60 Bar Facing Burpee
30 OHS (120/90)
10 MU

Finish:
3rds
30sec Box Shoulder Stretch
20 Banded HS Curls