3 rounds
7 inchworm
7 Box jump with step down
7 single leg kettlebell RDL R/L
14 banded good morning
14-10-7 deadlifts, starting with empty barbell, add weight each round
-into workout prep-
6 burpee pull up
5 box jump over (at workout height)
4 Deadlift (at workout weight or 10% below it and then add the wod weight)

Workout 1
3 rounds
15 Burpee Pull Ups
12 Box jump (75/60cm)
9 Deadlifts (125/90kg)
Scoring: Time

Keep smooth pace on burpee pull ups, scale to burpee touch target above
No rebounding on box jumps, you can use same box with partner alt time
if necessary.
Deadlift weight shouldnt be over 70% of 1rm and should be done in 1-2 sets.

Workout 2
EMOM 18
1 ) Double Unders x 50 reps or max reps in 40s.
2 ) Toes to bars / Knees to Elbows x 8-12 reps
3 ) Handstand Push Ups x 8-12 reps OR HS HOLD x 20-30s.

Accessory
3 rounds
10-15 bent over barbell row @35/50kg
10 Bulgarian Split squats (3sec down, fast up)
1:00 plank hold

Cool down
2-3 min light cardio
1+1 min leg across body strech
1-2 min prayer pose
1 min cobra to downdog pose
10+10 arm circles