Warm Up:
Emom 9 mins
1: :40 jump rope double unders
2: 20 band pull aparts
3: :15 bottom of squat
Strength
15 minutes find a heavy deadlift and get used to picking up heavy things
Practice deadlift form and understanding driving with legs and not using back
9 min amrap
3 handstand push ups
6 box jumps
9 dB thrusters (35/20)
Rest 2 minutes
800 m run
Record both scores