10 Weighted Sit Ups

20 Alternating Single Leg Toe Touches

8 Dumbbell Renegade Rows

5 Rounds

15 Dumbell Thrusters

60 Double Unders

15 Minutes

1 Mile Run

1,00 meter Row

800 meters

6 rounds

10 GHD

20 Walking Lunges

5 Ring Row

20 Double Unders

20 Mountain Climbers

10 ROunds for time

4 sets for Load

4 sets of 8 Deadlifts with 65%

Row 5,000 Meters

7 sets

20 second Front Leaning Rest

8 Push Ups

5 Db Strict Press

Power Clean

12 Sets x 3 Reps at 75% , Touch and Go.

Rest 1 min between sets.