3 min DU's
then
3 rounds of
5 1- leg RDL+ row e/s
7 hanging shoulder rotations
7 MB clean
5 ploy push ups

9 x every 5min

alt. between A, B, C

A)
12 cal ski
6 C2B
10 alt DB snact 17.5/12.5

B)
12 cal bike erg
16m walking lunges
10 wall ball 9/6

C)
12 cal row
10 alt DB hang power clean + push jerk
8 t2b

• HR @ 70-75% of max
• goal is to hit 2+ rounds every 5 mins
• scale reps instead of weight or movement