Warmup
3x Row 250m, Rest 30 sec
3x10 Wall Balls
2x40 Double Unders
3x10 KB Vups
Strength
10 min EMOM
Min 1: 3 Squat Cleans
Min 2: 10 Ring Dips
WOD
10 min AMRAP
16 Russian Swings (2/1.5)
8 Box Jumps (30/24)
REC
1 Length of Rack - Plank Walk holding dumbbells