10 Min Group EMOM:
Minute 1- Banded Hip Pulls
2- 30 Sec Sumo Squat Hold
3- 100m Run
4- 7 Empty Bar Good Mornings
5- 7 Empty Bar deadlifts

Strength, skill 14 minute EVERY other Minute on the minute
5 Heavy deadlifts, talking 80 percent and up, 5 burpees over your bar. This is where its important to push your self on weight.

18 Min AMRAP
800m Run
40 KBS (RX55/35)
40 WB (20/14)