4 Rounds at Warm-up Pace:
100m Jog
150m Row
10 Lying to Standing

Dynamic Stretches

5 Rounds For Time:
3 Cleans to Thruster (30kg/45kg)
5 Pullups
100m Sprint

Rest 3′

15′ AMRAP
300m Run
Rest 30″ (look at the clock when you come in)
15 Slam Balls
20 Hurdle Hops
15 V-Ups
5/7 Cal Bike
Rest 30″ (look at the clock when you finish the bike)
After the rest go back into the next round starting with the run