10′ Dynamic Warm up

Power EMOM x5
4e Lunge Jumps + 5 SB Vertical Jump and throws

12? Amrap
1 mile run + Amrap 5 Burpees + 10 Ab Mat sit ups + 5 MB Slams
right into..
12? Amrap
2k Row + Amrap 5 Pushups + 10 BW squats + 10e Russian Twists