5 Mins Bike/Ski/Row/Run
–
2 Rounds | 10 Min Cap
10 x Banded Goodmorning
10 x Deep Squat Thoracic Rotations
10 x Knight to Hamstring 

3 Rounds
5 x Deadball Ground to Shoulder + 5 x Deadball Hang to Shoulder
15 x Hammer Curls
60 Sec Deadball Isometric Hold
1 Min Rest

E2MOM x 12 | 24 Mins Total

Block A
4 x Alternating Deadball Hang to Shoulder at 50/30kg
6 x Burpees
4 x Deadball Ground to Shoulder
6/4 Cal Bike/Ski/Row

Block B
6 x Alternating Dumbbell Snatches at 22.5/15kg
8 x Goblet Squats
6.6 x Single Arm Dumbbell/Kettlebell Push Press
8 x Air Squats