20 min EMOM
1st 9 Dead Lift RX 100 kg
2nd Max Reps Hand Release Push Ups
3rd Max meters Run
4th REST
Legs
A1 4×8 Back squat,
A2 4×16 farmer loaded alternate forward lunges,
A3 4×12 leg press ,
A4 4×15 leg curls ,
A5 3×12 leg abductors,
A6 3ss 15 oblique sit ups +1 min plank