4 Rounds:

Hang Clean x 5

Push Press x 5

Squat x 5

Reverse Lunge x 5 each side

25 Cal Rower

25 Cal Ski Erg

25 Push-Ups

KB Flow:

KB Row to Sumo DL 3 x 10

KB Front Rack Lunge Walk 3 x10 each leg

KB Rack Squat Lunge Complex 3 x 5

Split Squat 3 x 10 each leg

Clean Complex 3 x 5

2 miles on treadmill