Warm up:
2 rnds
1:30 Erg Moderate pace
5+5 Arnold press in squat position
10 Kettlebell swing

Movement pre before workout:
4 Thruster 2x Db
4 T2B/T2R
10 Douple Unders
4 Wallball
4 Kettlebell swing 34
5 Gdh sit up ( scaled 10 Abmat sit up)
2 wall walks
1 Rope climb