500M Row
10 air squats
10 toe touches
300m row
10 PVC Pull overs
10 Overhead squats
100m Row
10 Push-ups
10 Sit-ups

Bench
Take 6 min to find challenging  4  rep bench
Then:
8 Min EMOM
4 Bench (the same number you just found in the 6 min)

SPORT
15 min AMRAP
100 ft. dumbbell walking lunges 50/30
20 Dumbbell box step ups 24/20 (alt. step up leg)
12 HSPU (scale with pike pushups)
40 ft. handstand walk (cumulative)

LIFE
15 min AMRAP
100 ft. Dumbbell walking lunges 20/10
20 dumbbell box step ups 20/16" 20/10
12 Dumbbell strict shoulder press 20/10
100 ft. bear crawl