400m or down  and backs 

EMOM: 9 minutes 
1) 15 Air Squat (plank remainder of time) 
2) 60 Jump Rope (hollow hold remaining time) 
3) 10/7 Cal 

5 Sets: 
10 cal or 200m Run
8 Db Front Squats AHAP 
6 Burpee 
-rest 60 seconds between sets- 
- goal is to go as hard as possible then rest-