warm up: run 400m
then
3rounds of: 30 DUS+ 8 L/R suitcase deadlifts + 8 L/R single arm ring row + :30 hollow hold
Strength EMOM 10: Alternating
3 back squats + 3 weighted strict pull ups
20MIN AMRAP:
run 400m + 9 toes to bar + 150 ft farmers carry, 73/53