Tabata
Flutter kicks
6" Holds
*Alternate movements

100m row(just arms)
10 Glute get ups(5/5)
10 Front squats(empty BB)
10 Push press
100m row(arms+hips)
10 Stars/scorpions
10 Thrusters(empty BB)
100m row(1/2 slide)
200m row
10 Deadbugs 10 Alive bugs
10 Thrusters(metcon weight)

For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#

For Time:
27 Calorie Row
27 Thrusters, 65# / 45#
21 Calorie Row
21 Thrusters, 65# / 45#
15 Calorie Row
15 Thrusters, 65# / 45#
9 Calorie Row
9 Thrusters, 65# / 45#