A) EMOM x 5-6 sets

RX

1: 250/200m (scaled 200/160m) or 1km .5/.4km AB

2: 8 deadlifts (225/155, 185/135, 155/105, 135/95) + 10-12 hand release push-ups

3: 20 double unders + 8 toes to bar

4: 12 double KB/DB walking lunges (55/35ish)  

5: rest

 

RX+ up deadlift weight to 275/205

 

B) 3 sets for quality:

– 16 banded pull aparts

– 16 alternating hollow hold psoas marches w/ monster band