Warm-up:
200m Run then 3rds of:
10 Glute Bridge
10 Plank Punch

Skill EMOM x 12
1) Rope Climb x 2-3
2) HS Walk x 45sec
3) Row x 60sec @24/26/28/30 s/m

Workout of the Day
400m Run
then
3rds of:
15 Deadlift (185/135)
15 T2B