Warm-up:
20 Jumping Jacks and 15 Plank Burpee then 2rds of:
12 Single Arm Overhead Walking Lunges
12 Single Leg Romanian Deadlift

Strength:
1a) Reverse Kettlebell Lunges x 12 reps (heavy as possible)
1b) Strict Toes to Bar @3111 x 4-5 reps

CFWP Tabata:
Strict Pull-up, Double-unders, Sit-ups, Ball Slam (25/15)

Finish:
500m Row