A) Open Gym
Or

B) 12min AMRAP @ Steady EZ Pace
200m run
10 Slam Ball Throws
30sec support hold OR 8 Pikes on a rower @2020

rest 4:00

12min AMRAP @ Steady EZ Pace
400m row
10 burpees

rest 4:00

12min AMRAP @ Steady EZ Pace
20/15 cal AD
20 Russian KBS
45sec wall sit

C) Core
1:00 plank KB drag
12-15 half kneeling med ball throws per side
x 4-5 sets rest 1:00