Warm Up (6 Mins)
2 Rounds or 6 Mins
3 KB Jefferson Curls
5 KB DL
7 Russian KBS
7 Box Jumps
7 Burpees
Then :30 Samson Stretch / Side

Metcon (20 Min Cap) 
For Time:
30 Wallballs
30/25 Cal Bike (row if needed)
30 Russian KBS
30 Sit Ups
30 Ring Rows
30 DB Alt. Snatch
30 Box Jumps / Step Ups
30 DB Push Press
30/25 Cal Row (Bike if rowed before)