Roll calves and Hip flexors
Banded Lat stretch
Wrist prep
Standing hamstring kicks + cross body kicks
Goblet Pry Squats
Drop Squats

Each interval for time:

Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters

Rest 1 minute between each effort.

3x10 DB KB Squat Cleans

55 x Lateral Bar Burpees
34 x Overhead Squat @ 42.5/30kg
21 x Ring Muscle-Up

10min AMRAP
10 cal airbike
10 push ups
10 pull ups

3 rounds
50 DUs
25 abmat sit ups
10 thrusters 40kg/30kg

21-15-9 reps of;
Deadlift @ 100/70kg
Strict Handstand Push-Up
Dumbbell Burpee Box Over @ 61/51cm and 45/35lbs

3 rounds
10 OHS 50kg/35kg
50 DUs

Death by: (10min)

Push Ups (HR) 10->
V-ups 10->
Chin Ups 5->
Burpees 5->

A. High Box Jump 1RM

B. Death by 10m Shuttle Run

C. Tabata Double Unders