Strength
EMOMx9
Min 1: 4-6 strict toes to bar
Min 2: 8ea single leg db RDL
Min 3: 4 ea side kb windmill
Metcon
Every 5 min for 7 rounds
150m sprint
8 Single arm db oh rev. lunge
50m sprint
10 Pull up (scale up to c2b)
Accessory
2x
10 zottman curl
30 second hollow hold or rock