HIIT

Strength:
10 EMOM
3 Halt Deadlifts (pause ~3″ off the ground, stop all movement, then continue) start around 60% build up in weight if form is perfect

HIT:
4 Rounds:
Sandbag Lunge Down
Sandbag Plank Pull Back
Rest 30

4 Rounds:
6 x (1-Arm DB Push Press + Overhead Reverse and Forward Lunge) 30% (alternate arms) (total)
10 Toes to Bar
Rest 30