Run 400m, row 500m or bike 20 cal

Then 3 rounds
5 inchworms
10 seated dumbell press

10 pass throughs

Strict press
EMOM x 10
5 reps

WOD
6 Min Amrap

5 wallballs
20 jump rope

Rest 1:00 Into

6 Min Amrap

3 suicides
:30 Plank

Rest 1:00

6 Min Amrap

10 KB swings
10 walking lunges