Warm-up:
200m Run then 3rds of:
5 Single Leg RDL w/ KB
5 Chin-up
10 Deadbug

EMOM x 12
1) Rope Climb x 1-3 reps
2) Sumo Deadlift x 6
3) L-sit x 30-45sec

Workout of the Day
2 person team
Partner completes a full round while other rests.
4 rounds each.
250/200m Row +
1) Box Jump Overs x 10
2) Russian KBS x 20
3) KB/DB Reverse Lunges x 20
4) Burpee Box Jump Over x 10