Warm Up: 7
100m or :30 bike
Medball Hug carry down and back
10 plate ground to overhead
10 step up or :30 jump rope

EMOM 5 (do all 5 min in a row)
10/8 Cal bike

Prowler down and back

15 Ring Row/ Db Push Press  

Row 1000m

:40 Farmers carry/ Plank

Speed round rotate through