Warm up
Junk yard dog

2 rds 1min on /30 off
5 Russian kB swings/ 5 front squats
5 high pull R arm/ 5 high pull L arm
OH double kb hold
5 KB g2oh / 2 burpees
2mins rest

6 min AMRAP double kbs
10 wt step ups
10 push press
20 DL
20 wt lunges
2mins rest

4min ascending ladder
SDHP rep 2,4,6,8....
Dubz reps 10,20,30,40.....
2min rest

800m run

Core
4 rds 20on/ 10 off
Plank jacks
Hip raises
Hallow angles
Sit ups