BASECAMP

Max Distance row in 5 min

Then

3 RFT

100m run

20 box step ups (24/20″)

20 walking Lunges

50m run

10 broad jumps

10 pushups

100m run

10 burpees

10 dips

VERTICAL X

Deficit deadlift

8×3 @ 60%

Then

3 RFT

100m run

20 box step ups (24/20″)

20 walking Lunges

50m run

10 broad jumps

10 pushups

100m run

10 burpees

10 ring dips