Warm up: 5 min
5 squats
5 push ups
1 burpee
Mobility: glutes/shoulders
WOD 1
25 squats
50 sit ups
WOD 2 - 5 min AMRAP
50 m run
50 m high knees
5 burpees
WOD 3
21-15-9
KB swing
Cal row
WOD 4 - 5 min AMRAP
3 seated rope climb or 1 rope climb
10 GHD hip ext.