Warm Up: 5 Mins
2 Rounds
30 Seconds Each
Pendlay Row
Double or Single Unders
Glute Bridges
Deadlift
Banded Curls

Mobility:
Perform mobility between strength sets

Strength: 15 mins
Week4: Deload 
Deadlifts @ 50% of 1RM
10 Min EMOM x 2 Reps

Metcon: 16 Min Cap
40 Russian KB Swings 53/35
40 Ring Rows
30 Russian KB Swings 53/35
30 Ring Rows
20 Deadlifts 135/95
20 Pull Ups
10 Deadlifts 135/95
10 Pull Ups