WARM-UP:

400m Run

:30 X 2
Good Mornings
Air Squats
Inch Worms
Push Ups
SL Sit Ups

SKILL:

8:00 EMOM

3 Deadlifts
5 Burpees Over the Bar

WOD:

12 Minute AMRAP

200m Run
12 KBS (24/16kg)
9 Goblet Squats

* 5 Burpee penalty if you rest the KB for any reason.