5 Minutes Erg
1 Min Anterior Delt Smash
1 Min Tricep Smash
1 Min Lats Roll
1 Min Lower Back Roll

Into: 2 Rounds
10 x Bird Dogs
10 x Mountain Climbers
30″ Squat Hold

3 Rounds 

A1) 8 x Single Arm Kb Front Rack Squats 

A2) 8 x Single Arm Kb Front Lunge 

A3) 50m Single Arm Kb Front Rack Carry 

60s Rest Between Rounds 

2 Minutes To Complete The Following..

4 Sets
10 x Single Arm Kb Front Rack Squats 16/24kg
20 x Kb Swings 16/24kg
Max Bike Erg Cals In Remaining Time 

60s Rest Between Rounds.. 

3 Minutes Rest

2 Minutes To Complete The Following..

4 Sets
10 x S/A O/H Kb Reverse Lunges 16/24kg
10 x V Snaps
Max Ski/Row Cals In Remaining Time..

60s Rest Between Rounds