• Static lunge x10 (5 each leg)
• GM x10
• Press x10
• High pull x10
• Floor wiper x10 (5 each side)

• Tabata row:  go for max wattage on each round

• Back squat 15-12-9-6-3 (50-60-70-80-90%)

Stamina:
Continuous rounds, 12 minutes:

• Thruster x120 (45/33)
• DU x90
• 20 sets:  Ring row x3 and ring dip/push-up x3