Warm-Up:
3 Sets
10 Over under with arms
10 Touch downs
3 Wall walks
200 Meter run

Work: Each Round for Time
5 Sets
15 Kettlebell swings 3(5#)
10 Pull ups or jumping 
200 Meter  run
Rest 90 Sec between rounds

WOD: For Time
21-15-9
Bike cals
Front squat (115)

CORE: EMOM for 8:00
:20 Hollow hold
:40 Sit up

Recovery:
Low Back and Hamstrings…Just play and follow along.