Warm Up: EMOM 
1) 10/8 Cal Bike (consistent pace) 
2) Plank 
3) Prowler Push Down and Back
4) Flutters 
5) Body Weight RDL

3 rounds Building
5/5 Kneeling Ball Slam 
5/5 Bent Over Rows
5/5 Hang DB Snatch

4-4-4-4
Segmented tempo deadlifts
Pause for 2 secs below the knee, 2 sec above the knee, and 2 at mid thigh
*go light and focus on proper movement

AMRAP x 15 min
15/12 cal row
12 toes 2 bar
10 deadlift (155/105)