Warm Up
EMOM for 9 Mins
Min 1 : 5 sit to stands
Min 2 : 10 russian kbs
Min 3 : 5 strict pull ups ( 10 scapula pullups & 1 negative pull up)
WOD
1000m row then immediately into
3 Rounds of
15 deadlifts (225/155)
15 burpees over the bar
15 med ball slams (20/14)