Warmup
400m run
10 Air Squats
10 kb Russian swing
10 kb Squats
10 single arm suitcase deadlift each hand
10 box jumps landing tall
10 Push ups
200m row
B Back Squats
2×5 75%
2×3 85%
1×1+ 95%
C 400m Run
30 Dips
30/20 cal ride
30 Dips
Then:
2 rds
30/20 cal ride or 400m run
100 meter kb mixed carry
*1 kb in suitcase, 1 kb on or above shoulder
*20 min timecap