WARM UP

2 Rounds | 10 Min Cap
200m Run or 1 Min Bike/Ski/Row
5 x Burpee Bar Touch
5.5 x Single Arm Romanian Deadlifts
30sec Hollow Hold

PERFORM

For Time | 12 Min Cap
20 x Burpee Box Jump Overs
30 x Hanging Crunches
40 x Alternating Single Arm Kettlebell Cleans
50 x Air Squats

E2MOM: 5 x Deadball Ground to Shoulder

3 Mins Rest

3 Rounds | For Quality
4-8 x Pull Ups
12.12 x Paloff Press
20 x Alternating Kettlebell Leg Raises