Warmup:

EMOM for 8 mins:

12 Mixed Kettlebell Swings

3 Burpees

then…

Deadlift

Build to a heavy 3 rep

4 second negative (lowering phase) on each rep

then…

Lift-Shoot-Run-Pull

Complete the following for time:

1-2-4-8 Squat Cleans at 205/125

4-8-16-32 Pistol Squats (alternating)

immediately followed by

Run 200m

20 Strict Pullups -DO NOT KIP-

May the 4th be with you…