3 Minutes on Bike or rower, then:
2 Rounds:
10 Spiderman Lunges
50 Ft. Straight Leg Bear Crawls
50 Ft. Glute Stretches
10 Good Mornings With PVC Pipe
10 Pass Throughs (5Reg/5Rev)
6 PVC Lat Stretches (3R/3L)

EMOM12
1 Round of Cindy EMOM for 12 minutes (even)
Cindy is:
5 Pull ups
10 Push Ups
15 Air Squats
Rest on Odd minute

Rest 3 minutes:

EMOM12
8 Single Leg Kettlebell Romanian Deadlifts (4R/4L)(even)
15 Abmat Sit ups (odd)

AMRAP 9:
200 Ft. Suitcase Carry (70/53)
4 Deadlifts (255/185)
8 Toes 2 Bar