Warm up:
Tabata
Sit ups
One legged DL
Push ups
Strength:
EMOM for 7 minutes
4 Deadlifts Start at 60% of your 1RM and add 5% every new minute
EMOM for 7 minutes
4 Bench pressess Start at 60% of your 1RM and add 5% every new minute
Workout:
Complete as many rounds and reps as possible in 15 minutes of: 15 Burpees Over the Barbell (lateral) 15 Deadlifts (110Kg/70Kg) 15 Toes to Bar
then
AMAP Deadlifts in 60s (80Kg/55Kg)
Postworkout:
4 Rounds of Pull ups EMOM for 1 minute
15 reps Wide grip
30s rest
13 reps Narrow grip prone grip
30s rest
12 reps Opposite grip
30s rest
8 reps Rope climbs