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
1000M Row
50 pushups
40 box jumps 20/12
30 medball situps 14/12
20 SA DB Snatch 30/20
10 Deadlifts 185/125
1000m row

SPORT
1000m Row
50 Pushups
40 Box Jumps 24/20
30 meball situps 20/14
20 SA DB Snatch 50/30
10 Deadlifts 225/185
1000m Row

Row 10x 500m Row
try for these rates
1-20
2-24
3-22
4-26
5- 24
6-28
7-26
8-30
9-28
10-32

rest 30 sec in between with light pressure.