Warm Up:  200m 
3 sets: 
- 10 Db GoodMorning
- 15 Band Pull Apart
- 20 Rope Slam 

1 set: 8/8 Front/ Lat Delt Raise

5 rounds: Building each set if possible 
Double DB Complex:  
- 3 Deadlifts
- 3 Bent over Rows
- 3 Hang PC
- 3 Push Press 

1 Round:
4:00 Stations
1:00 Rest B/t Stations

Station 1
AMRAP 4 Minutes 
- 5 Hex bar or Kb Deadlift 
- 10 Push Up 
- Prowler Push Down and back 

Station 2
2:00 Max Distance Bike 
2:00 Max plank

Station 3
AMRAP 4 Minutes 
- 20 KB Swing 
- 10 Pull Ups/ 10 Ring Rows 

Station 4
AMRAP 4 Minutes 
:30 Farmers Carry
:30 Hollow Rock or Hold