Strength: Deadlift

5×5 @ 55%

EMOM20

1: 15 GHD sit ups

2: 15/11 cal bike

3: 15 wall balls (30/20)

4: 200m run

5: rest

Bonus Work

Strength: Split Jerk

4×2 @ 75%

Row Intervals 3x750m w/ :90 rest