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

Then

Into: 2 Rounds
10 x Deadbugs (Alt. Limbs)
10 x Single Leg Glute Bridges
10 x Side Plank Rotations

4 Sets

A1) 5 x S/A DB Hang Snatch (Each Side)

A2) 16 x KB Gorilla Row

A3) 30” DB Suitcase Hold 

60s Rest Between Sets

 12 Minute Cap
5 Rounds For Time.. 

6 x Burpees
9 x Bike Erg Cal
12 x Alt. Dumbbell Hang Snatch (each arm) @15/22.5kg 

3 Minutes Rest..

12 Minute Cap
5 Rounds For Time..

12 x Ski Erg Cals
9 x S/A Devils Press @15/22.5kg
6 x Reverse Lunge Jumps (each leg)