3 sets
10 Goblet squats
8 bar facing burpees
6 knees to elbows

alt emom x 14
:30 amrap wall walk
:30 amrap thruster 115/85# or 10 reps

Score is total reps

3 sets:
60' (30R/30L) single arm oh walking lunge
15 ttb (knees to elbow, knee raises)
rest :90

score is total time with rest

Bonus Fitness / CoolDown

2 sets:
30 banded face pulls
30 banded good morning

Cooldown
3:00 bike at 70%
10 inchworms
:30 couch each
:30 pigeon