200m Run
10 walking Lunge
10 ring Row
10 Banded goodmorning
10 Slamballs
10 Sots Press
(w/2.5/5 #Plate)

EMOM X 2 for 12 Min
Speed Deadlifts 12 x 2 Reps w/Bands
*Use 55-60%+ of your 1RM and add a band. Do these EMOM style. Focus is SPEED of the barbell!

6 Rounds for time
20 Weighted sit ups (20/14 medball)
10 Single Arm Dumbbell Overhead Squats 55/35
*Alternate arms each round, Rounds 1,3,5 are right arm and 2,4,6 are left arm.

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