Warm up:
4min Easy bike/row
1min Moderate

2 Rounds:
10 Lying snow angel
10 Lying pass over
15m/15m KB one arm OH carry bottom up
10 Hollow rock
10 Arch rock
10 Lat pull down with 2sec hold

4 Rounds:
20/14 Cal Bike erg or Row
1-3 RMU or Eccentric RMU (6sec Down)
15/15m Mixed carry (front rack and farmers)
12 Alt DB snatch
8 Ring plank saw or 30sec Ring plank hold
90sec Rest

RPE7