KB warmup Burgener
2 Deadlifts EMOTMx8 wk up to 80% all dead stop
3 min AMRAP
25m Suicide buy in
10 Front rack DB lunges 45/25
25 DU
6 Strict Ring dips
rest 1 min
4 sets slowest time is score
Roll glutes and low back
Don’t push it beyond 80% today on the deadlifts. You’ll get your chance in a couple weeks. Trust the process. The suicide is a buy in only. Run hard. Change of direction is something we don’t do enough of but that happens in just about every sport any of us play. Each round should be an all out effort. Try and beat your scores.