3 Rounds:
1:00 cardio machine
10m Banded Lateral Side Step (Each Way)
10m Banded Monster Walk (Forward/Backward)
10 Banded Air Squats
5 push up to downdog
10 Barbell Deadlift, increase weight each round

Workout
4 sets
40 Air Squats
5-7 Muscle Ups / Burpee pull ups
200m run
10 deadlifts @60-65% of 1rm
-Rest 3:00 between sets-
time target 3-4 min

rest/prepare 10 minutes

Metcon
3 sets
15-20 wall ball shots
8-10 Power Snatches @60-65%
15-20 wall ball shots
rest 1:1 bwn sets

Accessory Work
Accumulate 2 min of hanging
Accumulate 2 min HS Hold
Accumulate 1-2 min of Top of Ring dip hold
rest as needed bwn sets. Complete Hanging first, then HS and last Ring dip hold.

Cool down
2-3 min light cardio
couch strech 2:00 (R/L)
Calf/achilles 1:00 (R/L)
Russian Baby strech x10 reps
t-spine open book 10/10