2x
200m 
5 pull ups/ Ring Row 
10 Goblet Lunges
15 Sit Up/ Tuck Up 
50yd Med Ball Hug Carry 

2x
12 Ball Slam (quality)
15 Band Pull Aparts

Hex Bar Deadlift
5,5,5,5,5+ 

EMOM x 16 Minutes
1) 10 Push Ups + 10 Ring Rows
2) 10 Air Squats + 10 Box Jumps/ Step Ups
3) 200m Run/ Row or Ski
4) 1 Way Prowler + 20 Plank Taps

ABdomination
2 sets:
20 Db Russian Twist
20 Heel Taps Over DB