3rds
20 jax
20 single leg deadlift
20 arm circles
20 mountain climbers

Body weight strength(10)

On the minute (5)
Push ups 2 secs up-2 sec down x4- complete 4 reps every minute for 5 minutes.

On the minute(5)
Squats-3 sec down-2 sec hold-3 sec up-2 sec hold x4- complete 4 reps every minute for 5 minutes.

WRK(18)
WRK 1:30 REST :30 x9
3 upright row, ring row, or pull up
6 dumbbell shoulder to overhead
9 leg raises
12 dumbbell hop overs

Finisher
50 slow bicycles
1:00 butterfly stretch