STRENGTH

10 min EMOM, alternating:

A) 6 Deadlift (70-80%, unbroken)

B) 6 Ring Dips, weighted if possible, unbroken

METCON

12 min AMRAP
15 Kettlebell swings (53/35#)
12 Box jumps (24″)
9 Toes to bar
Every 3 minutes Run 200m
(min 3, 6, 9 and 12 to finish)