A. Deadlift - 1RM w/ a 3 Second Negative. Without any deviation in form, lower the weight back to the ground on a 3 count. If you can't maintain control you can't go up in weight.
B. For time 150 KB Swings (70/53) EMOM perform 5 Burpees.
*15 Min Cap
Yoga is great way to improve flexibility and become more bendy.