Warm-up:
200m Run then 3rds of:
12 OH KB Lunge Steps
10 Single Leg RDL

EMOM x 12
1) Front Rack Reverse Lunges x 8-10 (135/95)
2) Rope Climb x 2
3) Bent Over Barbell Row x 8 (135/85)

10 Deadlift (225/155)
20 Box Jump (24/20)
30 Russian KBS (53/35)
40 Ab-mat Sit-up
30 Russian KBS
20 Box Jump
10 Deadlift