500M Row
10+10 single leg floor touch
10 bird dog
10 air squats
10 down dog/ Up dog
10 Sit Ups
30 sec bar hang
10 Kipping Swings

8 Min EMOM
Front Squat
4-6 reps @ 60%
*reps are meant to be performed quickly. There should be at least, 30 sec rest.

LIFE
15 min AMRAP
8 Thrusters 65/45
12 hanging knee raises
12 russian lunges (lunge with a jump to switch legs then immediately lunge)

SPORT
15 min AMRAP
8 Thrusters 95/65
15 Situps
6 Box jumps 24/20