Warm up: 2 rounds
2 burpees
4 seated rope climbs
6 GHD hip ext
8 squats
10 sit ups or 10 GHD sit ups
WOD 1 - 5:00 AMRAP
10 KB swings
5 KB DL
20 step ups
WOD 2
15-12-9
Push up
Ring row
WOD 3 - 5:00 AMRAP
5 wall ball
10 squats onto ball
15 russian twists
WOD 4
Row 1000 m