10  Minutes:

10 Cal Row
5/5 Single Arm Kb High Pull (light)
10/10 Arms Straight out (t) W bands 
:20 Hollow
:30 Jump Rope  or step up

 

3x
Lateral Band Walk
:20 Battle Rope
5 DB Hang Clean and Press

EMOM: 20 ( 4 rounds: rest 1 min between rounds if needed)
1) Prowler down and reverse or low bar back
2) 20 - 25 sit ups
3) 10 Ring Row/10 Push Up
4) 10 Box Jump or Weighted Step Up
5) 12/9 Cal Bike