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