Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

Body Work

A. EMOM 10 Minutes, complete: All three movements
8. KB Curls
8 KB Push ups, 4 each arm
8 Turkish sit ups, (sit up with KB extended over your chest)

Workout warmup:

3 rounds of:

150 m run

150 m row

Workout:

18 min AMRAP
50 Double Unders or 30 cross overs
30 Overhead Walking Lunges w/bumper, (45/25)
20 KB Snatches 20/12, RX+24/16kg. (10 each arm)
15 Push Ups