5 min erg
Then
2 rounds
10 Banded OH squat
8 Single leg alt V snaps
6 Strict Burpee

For Time
10 rounds
5 Burpee box jump
10 KB swings 24/16kgs (full)
15 Wallball 20/14

400m walk
Foam roll lower back 60secs L/R
Foam roll quads 60secs L/R