500 Meter Row

30 Air Squats

3 Rounds

3 Touch and Go Power Cleans

3 Thrusters

15 Minutes EMOM

2 Rounds

10 AB Mat Sit-ups

5 Reps of 3 Position Supermans

10 Dumbell Push Press

10 Dumbell Front Squat

10 Knee to Elbow

10 GHD Situps

100 Single Turn Jump Rope

10 Back Squats

5 Rounds

Straddle Stretch

Lacrosse Ball Hips

Crossover Symetry 1-4

Pigeon Pose

Foam Roll Hamstrings

Foam Roll Quads

3 Rounds

800 Meter Run

5 Rope Climbs

25 Wall Ball

25 Bear Crawl Position Shoulder Taps

4 Rounds

10 Deck Release Pushups

1o Squat

10 Lunges

10 Ring Row

10 Barbell Thrusters

10 PVC Pass Thru

5 Inch Worms

50’ Monster Walks

Deadlift

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