Warm-up:
200m Run then 3rds of:
5 1 ¼ KB Squat
8 Single Leg RDL (each)
10 Hollow Rock

Strength:
1a) Deadlift 8×65, 6×75, 4×80, 2×85
1b) L-seated DB Press 4 x 8-10 reps

EMOM x 16
1) Wall Ball x 15
2) DB Burpee Box Step Over x 5
3) Muscle-up x 2-3 or C2B x 10-12 or Pull-up x 10-12
4) Russian KBS x 15 + Sit-up x 10