Warm up
1250 m row then 6 rounds :15 sprint+:45 chill pace
3 rounds
20 hip ext+10 r leg bridges+10 l leg bridges+3 min of mobility
A) 3×10 TnG deadlift all sets heavy(315/225 minimum)
If you can’t do this RX do not do the emom. Add 2 more sets of 5 reps. At at least 20lbs over your last set of 10.
B) 12 min EMOM. 3 tng deadlifts 365/255 + 5 box jumps 30/24
C) 4×400 m w 2 min rest 40-30-20-10 yard lunge w/2×70 lb KB/2×53 lb kb
D) 800 m med ball run+15 rope climbs+50 unbroken dubs+50 wallballs 30/20+