Warm Up – 5 Mins

2 Rounds
:20/side Samson Stretch
4 Dragon Flags
8 Burpees

Intervals – 8 Mins

6 Rounds Rowling Game

Row 100m and get as close to 100m as you can. Every meter under or over, do that many burpees

Metcon – 14 Mins
6 Min EMOM
8 Air Squats
8 TTB

Rest 2 min

6 Min AMRAP
8 Jumping Squats
8 Sit Ups