Warm Up:
Bike 2000 m or Row 1000 m
Then
5 inch worms
10 goblet squats
15 ring rows
Skill/strength: Body Armor
4 rounds
25 hollow rocks
15 hip extensions
Workout:
8 min AMRAP
12 Russian KB swings 70/53
12 jumping lunges
Rest 2 min
4 min AMRAP
8 Russian KB swings
8 jumping lunges
Score is total reps.