Warm up: 10 burpees x 10 min synchro if possible
A) 3 rounds 30 ghd + 25 wallballs + 20 hspu + 15 bar dips + 1 min rest
B) 10 min emom
3 back squats-start first min at bodyweight. Move up as fast or slow as you like
At 10 minutes start C)
C) 400 m sled drag 200/150
D) 20 hip ext+20 shoulder taps x 4 rounds NFT