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 Single Leg Glute Bridges
10 x Hamstring Squats

3 Rounds 

A1) 4 x Deadball GTS (Heavy)

A2) 8 x Renegade Row (each Side) 

A3) 30’ Deadball March

60s Rest Between Sets

8 Minute Cap: For Time..
2km Bike Erg
50 x Kb Swings @16/24kg

3 Minutes Rest 

8 Minute Cap: For Time..
30 x Double Kb Push Press @12/20kg
1km Ski Erg 

3 Minutes Rest 

8 Minute Cap: For Time..
2 x 400m Hill Runs
20 x Burpee Box Jumps @20/24’