WARM-UP:

Foam Roll

Monster band walks
Laterally 3X20 (each)
Forward/Backwards 3X20 (each)

200m Run
10 Burpees
10 Barbell good morning
10 Barbell RDL

WOD:

20 Min EMOM

Minute 1 &2
300m Row
*rest remainder of minute 2

Minute 3
10 Deadlifts (225/155)
* or 50% of 1 rep max

Minute 4
12 Burpees