5 rounds
10- Thrusters @95
Row 200m

rest 5 minutes....

1 round
10- wide grip bench @135
10 - walking linges
10 - reg grip bench @135
10 - walking lunges
10- narrow grip bench @135
10 - walking lunges

10 rounds of tabata punch and kick on the bag

5 rounds of GHD tabata ab work