Warm Up: 10-8-6-4-2
Air Squat
Ring Row 
*30 Jump Rope Between Sets 

3 x 10- 12
Lateral Delt Raise
Chainsaw 
Low Row 

EMOM x 16 Minutes 

1. 7 Burpee Box Jump/Step Up

2. 14 Db Snatch

3. 200m

4. 14 Db Deficit Push Ups*

5. 20 sit ups
   *scale to reg push up or floor press