Warm-up: 10 minutes

Strength / Skill:            

Alternating EMOM (20 minutes)

Even Minutes = 10 x Sumo Deadlift High Pull           (53# / 35#)

Odd Minutes = 10 x Kettle Bell Swings                      (53# / 35#)

METCON:

20 Minute AMRAP

            200 Meter Run/jog

            8 x Burpees

            10 x Toes to Bar