Warm Up

Row 750m
+
12-9-6
Box Jump(step down)
Push Up
Sit Up

Barbell Warm Up

Mobility:
~ Banded Hamstring
~ Knee Hug
~ Down Dog/Cobra/Calf

Workout

A. Deadlift 5x5, climbing

B. "Splish Splash"
4 RFT:
15 Calorie Row
15 Box Jumps (24/20)
15 Pull Ups
15 Push Ups

C. EMOM x 10
Odd: 3-5 Wall Walks
Even: 1-3 Muscle Ups/5-7 Ring Dips