RX

Strength/Skill

10 Sec Work 20 Sec rest for 10 rounds
Deadlift 65%

Workout

EMOM 20
20 KB Swing
10 Burpees over KB
20 Plate to OH
10 BJO
20 sit ups

VO2

Workout

50SEC IN 15 SEC OUT

Battle rope
Box Step Up with Burpees
Hand release push ups
Db bent over row
Barbell plate hold (waiter hold)