BASECAMP

15 min Work to heavy trap bar deadlift

Then

EMOTM x 15

Min 1: 10 RKB Swings (AHAP)

Min 2: Bent Over Landmine Rows 5/arm

Min 3: 5 Sandbag Squats (AHAP)

VERTICAL X

Deadlift: 5×3 @ 82%

Then 3 rounds not for time

8 Hip Thrusts ( moderately heavy)

6 high box jumps, OR max effort PVC jumps

Then

3 rounds NOT for time

5/arm landmine rows

5 Sandbag squats (AHAP)