5 minutes of movement prep
TGU x 2 minutes, alternating each rep
KB windmill x 5/side
KB lateral squats x 10/side
pike/straddle ups x 10/10

then

A1 BS50x3, 60×3, 70x3x3 with pause in bottom
A2 weighted double rope row x 8-10 @ 2121×3
A3 DB box jumps x 3×3
+
“Shawshank”
for time:
3 rounds
18 DB walking lunge steps @ 40/20# per hand
15 AB calories
12 burpee pull ups
9 thrusters, 115/75

Cool Down
twisted cross x 30sec. per side
wall stretch x 30sec. per leg