Warm-up:
200m Run then 2rds of:
10 Ring Push-up
10 Alt OH Plate Box Step-up

Strength:
4 sets
1a) Tempo Bench Press @ 21X1 x 3
Rest 60sec
2) DB/KB Split Squat @31X1 x 4 each
Rest 60sec

EMOM x 9
1) Row 12/10 cal
2) Burpee Box Jump Over x 5 (24/20)
3) Ball Slam (25/15) x 12

@ 10:00 on the clock
400m Run
25 Wall Ball (20/14)