1) Oh Squat : 5 x 3, 3 x 1

2) 7 minute amrap:

500m row, 15 KBell thrusters 53/35, 25 pullups, 30 double unders, 25 hspus, 15 burpees

3) 7 minute amrap:

500m row, 15 Kbell thrusters 53/35, 25 pullups, 30 double unders, 25 hspus, 15 burpees

4) 7 minute amrap:

500m row, 15 Kbell thrusters 53/35, 25 pullups, 30 double unders, 25 hspus, 15 burpees

– rest 3 minutes between 2,3,4.