WARM-UP: 400 M run Quick Plyos SKILL: For Time: (10:00) 500m Row (3:00 cut) 50 Ab Mat Sit-ups WOD: 20min EMOM Minute 1 & 2: 400m Run *rest reminder of 2:00 Minute 3: 10 Deadlifts (225/155) *or 50% of 1RM. Minute 4: 10-15 Burpees