Warm Up (5 Mins)
2 Rounds:
10 Banded Row
10 Bench Dips
10 Cal Bike
10 Squats

Then Banded Trap Stretch 60sec/side

Core (6 Mins)
½ Rotating Tabata (:20/:10)
Plank hold
Russian Twists
Dragonfly Negatives (3 sec eccentric)

Metcon: 16 Mins
Buy In or Cash Out:
4 Rope Climbs OR 8 Rope Pulls

Then 3 Rounds:
21 DB Squat Cleans
15 Dips
9 Cal Bike