3 Rounds Warm up pace:
100 jump rope
6e lunges
8 Good mornings
10e Shoulder Taps
Dynamic Stretches

12′ AMRAP
2-4-6-8-10…
Bike Calories
Plate V-ups (15/10kg)
Box Jump Over (24/20?)

12′ AMRAP
2-4-6-8-10…
Row for distance (x50 = meters)(100-200-300..)
Super Burpee
Walking Lunge (ea.)