HIIT

Men/Women
Strength:
6×2 Deadlifts at 90% of 3RM (reset for each rep), engage upper back, tuck chin, drive heels into ground

HIT:
8min EMOM
1 Squat Clean + Front Squat + Thruster + Push-Press + Push Jerk
(build up in weight as your form is perfect, you decide your weight, target 40-60% of your 3RM squat)
6 min EMOM
10 Sit-Ups
1 Wall Walk-Up