Backsquat

3 reps of 5 sets EMOM @ 80% of One Rep Max

Biting Fly

3 Rounds
90 seconds
100M Run
Max Effort HSPU
30 sec Rest
90 seconds
100M Run
Max Effort Deck Squat
30 second Rest
90 seconds
100M Run
Max Effort Burpees
30 second rest