3 Rounds Warm up Pace
200m Row
75 Jump Rope (30 DU)
15 BW Squats
10e Shoulder Taps

Dynamic Stretches

3×5′ Rounds with 1:30 rest between rounds
3 Power Clean to Thrusters (28kg/40kg)
5/7 Cal Bike
7 Super Burpee Box Jump Over
Start each round where you left off

15m Prone/15m Supine Slider Plank Walks
Ankle Band Lateral Walk x10e
Ankle Band Clamshell x8e