Warm Up
2 rounds
1min row or ski
1 min air bike or run
5-10 banded pass through
15 band pull aparts
15 ring row
15 goblet squats

Metcon
Emom 24 or 28
1) 10/12 cal row (max 45s)
2) 8-12 pull ups / ring rows
3) 9/11 cal assault bike (max 45s)
4) 8-12 wall ball shots

Accessory
3x15-20 Banded hamstring curls (green,blue,red)
3x6-12 wall facing hspu or box hspu
rest as needed