3200m row
(200m easy, good form, 100m HARD)

4 Rounds (not for time)
5x pendulum deadlift (each leg)
5x tuck jump

OTM for 20 minutes:
First 10 minutes/ 5 HBBS @ 115lbs (odd) 10 box jump to 24" box (even)
Second 10 minutes/ 5 Deadlift @ 115lbs (odd) 10 KB Sumo Deadlift High Pull (even)

Core (4 rounds)
15 sec elbow plank
15 sec hand plank
15 sec rolling T's
15 sec elbow to hand plank
(60 sec rest between rounds)