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 Squat to Rotation
10 x Bird Dogs
10 x Single Leg Glute Bridges

3 Rounds 

A1) 6 x Dbl Kb Hang Clean & Press 

A2) 8 x Banded Goodmorning (4 sec – )

A3) 30” Kneeling Suitcase Isometric Hold

60s Rest Between Sets

4 Rounds
90 Seconds Work/ 45 Seconds Rest 

10/12 Cal Bike/Ski/Row
6 x Burpees 

In Remaining Time..
Max Dbl Kb Hang Clean & Press 12/20kg 

3 Minutes Rest 

4 Rounds
90 Seconds Work/ 45 Seconds Rest 

10/12 Cal Bike/Ski/Row
8 x Box Jump Overs 

In Remaining Time…
Max Dbl Kb Deadlifts 12/20kg