500 m row or 400 m run
3 rounds of:
10 goblet squats
10 kb snatches
5 strict pullups
10 min alternating EMOM of:
5 dead lifts, working up to heavier than workout weight.
150 m run
6 rounds for time, one minute rest between rounds
10 Deadlifts (155/115)
20 push jerks, 10 each arm. (24kg kb/16kg kb)
5x3 starting at 75% working up to a heavy triple.
5 rounds of:
15 GHD sit ups
max set of dips on stationary bars