Warm Up:

Down and backs

Then...

30 seconds jump rope

30 seconds rope slam

30 seconds hollow position  

* Repeat this pattern at 20 seconds and 10 seconds

Sumo Deadlift

3,3,3,3,3

*Add weight each set

* Last set go for max reps

EMOM x10

Minute 1: 200m Run (scale to finish within the minute)

Minute 2: 7-10 Double KB Sumo Deadlift (35/53)

3 rounds:

5 Tuck Ups

10 V Ups

:15 Hanging L-Sit

30 Second Farmer Carry AHAP