4x: 

8-10/side renegade row

30 sec rest

12/side db single arm glute bridge floor press

30 sec rest

4x:

45 sec plank kb pull through

30 sec rest

10-12 kb overhead tricep extension

30 sec rest

16 min EMOM:

min 1: turkish getup

min 2: skaters

min 3: plank kick throughs

min 4: single arm Russian swings

(alternate full sets per side)

4x EMOM:

min 1: 25 sec / side single arm plank

min 2: 20 sec / side single leg glute bridge hold

min 3: 30 sec hollow rock

min 4: 20 sec squat jump

10x every 2 minutes w/ 16kg kb:

3/side single arm thrusters

6 russian swings

6 sumo deadlift high pulls

6 goblet squats

(Stayed just under 1 min per round)

4x:

6 archer pushups / side

30 sec rest

7 goblet cossack squats / side w/ 7.5 lb plate

30 sec rest

4x:

20 prone snow angels

30 sec rest

12 single arm bent over row / side @ 15 lbs

30 sec rest