1)  300m sprint test: 30m sprints x 10. 3rd floor. First pole to second to last pole and back.

– rest 3 minutes

2) repeat 300m sprint.

3) emom x 10:  5 fast tng deadlifts 60% 1-rep max, 5 box jumps 40/24

4) EMOM x 10: row sprints: 20 on/40 off.