Metcon (No Measure)
EMOM x 14min.
Odd: 15/12 Cal Row
Even: 10 Wall Balls + 10 Box Jumps (20/14lb ball + 24/20" Box)
right into;

EMOM x 5min.
40sec of Plank (squeeze your butt)
20sec of Rest
---rest 4min.---

EMOM x 14min.
Odd: 15/12 Cal Bike
Even: 15 SDLHP's 95/65
right into;

EMOM x 5min.
40sec of Plank (squeeze your butt)
20sec of Rest

You can have 4min. rest after the planks but not before. Soon as the minute is up from lifting, you go straight into those planks.

*This is going to be a lot harder than you think ;)

Back Rack Walking Lunge Steps
4×10 AHAP (5 steps per leg)
It says AHAP, but be smart. No need to shoot for world records during de-load. Take the bar out of a rack.