10/10 bent over row 2 seconds hold
20 pull aparts
20 banded rows
X4

Core circuit 9 Min EMOM 20-30 secs
1. 30 secs hollow hold
2. 30 secs Russian twist
3. 30 sec arch

Intervals 2 On: 1 off x 2 rounds

A.
20 squats weighted
Max burpee over db
B.
20 deadlifts
Max snatch
X 2