3 Rounds Warm up pace:
1′ Choice of Machine
10 Cossack Squats
10 Good mornings
10e Shoulder Taps

Dynamic Stretches

2’ on / 1’ off x 4
Row / Bike / Ski for max distance

9′ AMRAP
20 Plate OH Walking Lunge (10e)
10 Plate Straight Leg Sit Ups (finish w/ plate overhead)
5e Side Plank Thread the Needle

9′ EMOM:
3 MB Slams
3 Burpees
3 V-ups

Complete all 3 movements within the minute; Add 1 rep to each movement until you cannot complete all reps within the minute. Drop back down to 3/3/3 and stay at that rep count for the rest of the EMOM.