10m - Dynamics - 3 rounds at a warm up pace of run down & back three times, 10 KB Deadlifts, 10 Russian KBS, 10 Glute Bridges.

MetCon - 20m amrap with a partner, you go, I go:

10 KBS 24kg/16kg (all the way overhead)

8 Burpees

*If you do not have a partner, rest the equivalent amount of time it took you to complete one round.