Conditioning:
Every 3:00 x 10 (alt.)
200m Run
10 Box Jump Over
10 KBS
Hold Handstand in time remaining
OR
250m Row / 500m Bike
6 Power Clean
6 Front Squat
Hold GHD Back Ext. / Superman
in time remaining
COOLDOWN
Endurance
35 min EMOM
1) 60m Shuttle Sprint
2) 50 Double Unders
3) 40 Mountain Climbers
4) 30 Russian Twist
5) 20 Goblet Lunges
6) 10 Cal
7) 30Sec Plank