SUMO DEADLIFT AGAINST BANDS EMOM & "KAREN"

A) Strength:
1) EMOM 9:
3 Sumo Deadlifts against a band @ 50%
-Reset on each rep. These should be light & fast.

2) EMOM 5:
3 KB Squat Jumps (light Kbs)  
-Intended to be done light/fast/maximal height on each rep.

B) WOD:
"Karen"

For time: (11:00 Cap)

150 Wallballs (20/14)

Rx+ = Shoot for UB as long as possible

C) Posterior Chain:
2 Options:
-400 Meter Light Sledpull wearing a weighted vest
-Reverse Hypers: Accumulate 75-100 Reps. Rest 60-90s.