Warm up:
10 wallballs every :30 x 4 minutes
10 burpees EMOM x 4 minutes
Mobilize
A) 3 rounds
3 min row
3 minute bike
3 minute burpees
Score is cals+burpees
B) class
C) up to 1 hour of weakness
Accessory
4 rounds
10 scap push ups
10 double db bent over rows
25 ghd