Strength:

EMOM 8 Min.

8 steps Front rack Lunge

WOD: 4 Rounds for time

10 Sumo Deadlift High Pull (42.5/30)

15 Pull-up

200m Medicine Ball Carry (9/6)

CORE: EMOM 8 Min.

Odd: 45 seconds plank

Even: 10-15 strict knees to chest