Warm Up:  3 min cardio; run, row, bike, jump rope, plank shoulder tap 

2 x 15:  Banded good morning/ Band pull apart/ hip swing    

Work up to 1.5 BW or heavy 10 on Deadlift: 
3 x 10 W/ 1 minutes rest between sets 

3 rounds:  3 Minutes on 1 Minutes off 
:30 Jump Rope 
10 ring row  
5 BB/DB Thruster 95/65 or 40/25
-Start back where you left off
Score = Total Rounds

3 rounds:  3 Minutes on 1 Minutes off
:30 Bike
10 burpee 
 5 Ball slam  

Skill Finisher: 2 x 20:  
Weighted Glute Bridge