warm up: 2 rounds
200m run
5 1-arm db snatch
5 burpee broad jumps
30 double unders / 60 single unders
Workout #1: EMOM 10 ( ALT )
7 Back Squats>>>> DB/KB Bulgarian split squat
7 weighted strict pull ups >>> strict>> negatives
Workout #2: EMOM 24 ( EVERY 4 MIN )
Run 400m
5 L/R Single arm Devil press, 50/35
RPE 7: short of breath, speak in short sentences