2km row

10 mins AMRAP:

5 Push ups
12 Russian twists - each
5 Squat jumps
5 Walkouts

10 min AMRAP:

4 Plank ups - each
20 second hollow rock hold
20 Mountain climbers
5 Single leg bridges - each

10 mins AMRAP:

10 Medicine ball thrusters
10 Lunges - each
5 Push ups
8 Alt KB rows - each

4 Rounds:

10 DB burpees
Farmer's walk