5 Minutes Erg
1 Min Anterior Delt Smash
1 Min Lats Foam Roll
1 Min Lower Back Roll
1 Min Hamstrings Roll
1 Min Glutes Roll

Then

Into: 2 Rounds
10 x Deadbugs (Alt. Limbs)
10 x Worlds Greatest Stretch
10 x Moving Plank

4 Sets 

A1) 8 x Dbl Kb Hang Clean

A2) 8 x Kb S/A Row (e/s)

A3) 40” Banded Deadlift Hold

60s Rest Between Sets

5 Rounds

Every 5 Minutes, Complete The Following..

– 400m Run
– 20 x Kb Hang Cleans 16/24kg
– 20 x Kb Box Step Ups 20/24″