10  Minutes:

10 Cal Row
5/5 Single Arm Kb High Pull
10 Front delt raise
:20 Hollow
:30 Jump Rope  

 

3x
Lateral Band Walk
:20 Battle Rope
5 DB Hang Clean and Press

EMOM: 20
1) Prowler down and back
2) 20 Kb Swing
3) 10 Ring Row/10 Push Up
4) 10 Box Jump or Weighted Step Up
5) 12/9 Cal Bike