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SWOD
5 EMOM
5 Deadlifts @ 75%

WOD
3 Rounds
40 KB Swings 53/35
30 Goblet Squats
20 Push Press (10/10)
10 Squat Presses (5/5)
200 Meter Run

METCON
30 sec work, 10 sec. rest,
5 sets per exercise before you move on
KB step-ups
Sumo deadlift high pulls
DB plank row to burpee
Goblet Squat
Russian twists