warm up: 3 rounds
200m run
5 burpee box jumps
10 kb deadlifts
Workout #1: 10 MIN EMOM- Alternating
3 Deadlift, (Heavy)
3 Shoulder press, ( Heavy)
Workout #2: 20 MIN AMRAP
400m run/500m row
8 pull ups/ jumping or negatives
16 box jumps, 24/20
32 Russian kb swings, 53/35
RPE 6: uncomfortable with heavy breathing