Baseline: Pre-SOP and box breathing,then ROM Drills.
20 minutes of grinder PT: 30 Push-ups, 30 Air squats, 30 sit-ups, 10 Burpees, 10 Windmills, 30 Push-ups, 30 Mountain climbers, 30 Flutter kicks, 10 Burpees, 10 Cherry pickers (4-count), 30 Push-ups, 30 Back Extensions (arm haulers) 10 Burpees, 10 Chain breakers, 30 Push-ups
, 30 Lunges, 30 Hello dollies, 10 Burpees, 10 Trunk twists, 3 sets of max pull-ups (2-3 minutes in between sets)
8, 6, 7 pull ups

Complete as many reps as possible in 12 minutes following the rep scheme below:
Sandbag Clean 3 reps
3 Toes-to-bar
3 ring dips
3 double under
Sandbag Clean 6 reps
6 Toes-to-bar
6 ring dips
6 double under
Sandbag Clean 9 reps
9 Toes-to-bar
9 ring dips
9 double under
Sandbag Clean 12 reps
12 Toes-to-bar
12 ring dips
12 double under
Sandbag Clean 15 reps
15 Toes-to-bar
15 ring dips
15 double under
Sandbag Clean 18 reps
18 Toes-to-bar
18 ring dips
18 double under

12 clean, 6 T2B