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
6 x Inchworms
10 x Worlds Greatest Stretch
10 x Single Leg Glute Bridges

3 Rounds 

A1) 6 x Deadball GTOS 

A2) 8 x Kb Single Arm Box Row (3 Sec – )

A3) 40” Deadball Hold

60s Rest Between Sets

12 Minute Cap
Every Minute Complete The Following.. 

Minute 1: 8 x Deadball GTS 35/55kg 

Minute 2: 10 x Burpees 

3 Minutes Rest 

12 Minutes
Every Minute Complete The Following…

Minute 1: 12 x Deadball Reverse Lunges 35/55kg 

Minute 2: 12 x Box Jumps 20/24’