3 Rounds NFT of:
1 min jump rope
20 sec Static Hollow Hold
10+10  Reverse Lunges with plate held at chest level
6+6 single leg RDL (body weight)
8 slow air squats with 2 sec pause on bottom

Mobility:
5+5 scorpion stretch (move quickly)
5+5 reach and pull grass

LIFE
4 rounds
15 dips on box
10 box jump 24/20
20 KB Swing 55/35
250m Row

SPORT
4 Rounds
10 Ring dips
8 box jump 30/24
20 KB Swing 70/55
250 m Row