Warm Up

*500m Row

*Lunge/Foot Crossovers

*Spiderman Crawl/Foot Pulls

*Gymnastics Bear Crawl/Reverse Bear Crawl

*2x Forward Hops/Side to side Hops

*3 Rounds of 3 Box Jumps/2 per arm KB clean and push press

then

12 Min AMRAP:

12 Abmat Sit Ups

12 Box Jumps 24/20 in

12 One Arm KB Overhead Squat 53/35

Cash Out:

3-2-1

Rope Climb

*250m Row in between rounds