Warm-Up
12 Minute EMOM
1. 20 second hollow + 20 second superman
2. 12(1+1) Staggered stance KB Row+ KB Deadlift (left) add weight each round
3. 12(1+1) Staggered stance KB Row+ KB Deadlift (right)
4. 40 Russian twist (unweighted)

Conditioning
7 Rounds for time
9 Wide stance Sandbag Squat
7 Burpee Pull-up
5 Deadlift (315/225) (scale to between 70-75% of 1RM. scale lower if you feel the need to belt up.
18 Minute Cap

Strength
Every 90 seconds for 10 Rounds
Odd: Pull-up 6-8 reps
Shoot for at least 6-8 in each set, but attempt AMRAP!
Sets 1 & 5 are unweighted.
Sets 2,3,4 should be weighted.
Sub Spotted Pull-Up
Even: 8 stiff legged Deadlift (try and add 5-10lbs to last weeks sets)