Warm up skill work
12minute EMOM
1-15/12 Cal Row
2- 12/10 Cal Bike
3- 12 Burpees
4- 25 Doubles/40 Singles

Strength- Deadlifts
2 sets with very light weight
5,5,5, 3,3, 2, 2
80%, 85%, 90+%

12 Minute AMRAP
20 Pistols (sub 40 air squats)
16 HSPU (sub 16 push ups, 16 inverted push ups from a box, or 16 DB presses)
12 Burpees (Sub nothing)