3 Rounds Warm up pace
300m Run
8 Good Mornings
12e Mountain Climbers

Dynamic Stretches

Alternating EMOM x3 Rounds each
1. 6 MB Slams + 6 Clap Pushups
2. 4e SB Vertical Lunge Jump and throw (drop into lunge and jump out)

For time
75 BW Squats
Run 900m
75 WB Forward facing hip tosses against wall (Out back)
Row 900m
75 Ab Mat Sit ups
1km Bike
75 KB Swings