Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout warmup:

10 min EMOM

10 ring dips

10 strict pull ups

Workout:

With a partner

60 Deadlift 185, 125
10 synchro burpees
80 Slam balls
10 synchro burpees
100 Bent over rows 75/55
10 synchro burpees
80 Ball slams
10 synchro burpees
60 Deadlifts