Warm Up:  
200m
100 Jump Rope 
:50 Plank
:25 Hollow Hold 

1 Set: 
Band Lat walk x 2 
:30 Palio Chair 
10 Air Squat

EMOM x 10 min
1) 6/6 BB/DB Walking Lunge 
2) 10 Db Burpee  

Workout
For time
40-30-20-10
Kettlebell swings (53/35)
5-10-15-20
Pull ups 
12-12-12-12 (scale 12/9) 
Cal bike 

5 Rounds: Perform each round as complex without feet hitting ground
20 Flutters 
10 Russian Twist
5 Tuck up 
*Rest as needed between sets