Warm up
High knees
Butt kicks
Shuffle swings
Toy soldiers
Toe touches
Spider-Man lunge

Then 3 rounds
0:30 bar hang
5 barbell strict press

Push press
EMOM x 6
5 reps

WOD
8 min AMRAP
10 knee raises
10 BB push press
10 box jumps
20 hollow hold flutter kicks

Rest 3 mins

2 rounds
2:00 max cal row
2:00 max burpees