Strength:-
Every 3 mins for 4 rounds (12 mins)
Bike / Row for 1 minute medium effort plus set of RMU or BMU
5 x 8 sumo deadlift
1-2 warm up sets then 3 working sets
12 min AMRAP
20 Wall balls 9/6kg
15 Burpees
10 Box Step over 15/10kg plate
5 Devils Press 2×22.5/15kg