6 stations, 4 min at each station, EMOM the movements and alternate which movement on each minute:

A1: 10 count fast feet + 1 burpee

A2: plank hold

B1: skaters w/ a plate

B2: air squats

C1: jumping lunges

C2: pushups

D1: med ball situps

D2: med ball ground to overhead

E1: db curl + overhead press

E2: flutterkicks

F1: turf shuttle runs

F2: assault bike

Back squat 20X1 5 @ 125
Bailed on the rest of back squats and all the front squats because my knee was wonky

4 rounds of:
Close grip bench press 30X1 @ 5-3-1-5 @ 105-115-125-115
90 seconds rest
AMRAP DB curls @ 20 lbs 9-9-9-9
3 min rest


400m run

3 min AMRAP:
30 double unders
10 American kb swings @ 16kg
6 ttb
(2 rounds + 0 reps)

2 min rest

3 min AMRAP:
12 burpees
8 box jump / step down @ 20"
6 ttb
(2 rounds + 0 reps)

400m run