Warm Up:
2 Rounds:
200m
15 Banded good mornings
15 Band Pull aparts
15 Plank Shoulder Taps
Performance:
EMOM x 20 minutes:
1) 10 Sumo Deadlift (95/75)
2) 10 Hang Clean
3) 10 Hang snatch
4) Rest
* score = total burpees
Fitness:
3 rounds for quality:
10 Ring Row + 7-10 DB Strict Press
30 sec pillar plank or Wall Sit
10 Kb Deadlift
1:00 Bike 40 - 60rpm
EMOM x 10:
15 Ball Slam
15 Ring Row
* scale reps as needed