A. Double KB Deadlift x8 + Double KB Carry x50 ft - 5 sets of the complex; rest 90sec (you choose weight based on feel but focus on neutral hinge and proper mechanics)
Used two 70lb kbs for this, that's the heaviest set of kb I have access to
B. BB Back Rack Elevated Step-downs; 8 leg x 4 sets; rest 60sec b/t legs (mod)
Used 95lbs, some of these were not as controlled as I'd like them to be, but a vast majority were good reps
C. Banded Pull Throughs; 20 reps x 4 sets; rest 90 seconds (10 from narrow stance, 10 from sumo stance)
D. Standing Banded Firehydrant; 8-10/leg x 4 sets no rest b/t legs
C and D done
EMOM until Perceived Effort gets to 8/10
Odd - 3 Row Cals (add 3 cals each minute...i.e. 3/6/9/12/15...)
Even - 3 Wallball (add 3 wallball each minute)
Went to 21 cals/21 wall balls. A few minutes (5ish) afterward I decided I should've tried for 24/24, so I rowed 500m @ 2:02/500m pace directly into 50 UB WB and called it a day
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