Warm Up: EMOM:  
1) Jump Rope 
2) 200m 
3) 30/30 Single Arm Planks 
4) Hollow Rocks/ Hold  
5) Downward Dog/ Cobra 

Performance: 10-8-6-4-2 
Body Weight Deadlift (or heavy 10 set) 
Heavy Low Rows or Lat Pull Downs 

For Time: 21-15-9 
Db Front Squats 
Kb Swings 
*Run 400m after every set 

Fitness: EMOM x 5: 
10 Duel KB Deadlifts

For Time: 21-15-9 
Db Front Squats 
Kb Swings 
*Run/Row  400m after every set