1km run

Inchworm to push up to alt shoulder tap to t-stand to spider step to inchworm back up

Repeat 10 times

3 Rounds:

30 sec decline push up
30 sec rest
30 sec normal push up
30 sec rest
30 sec incline push up
30 sec rest
30 sec bb bench press

45 sec rest between rounds

3 Rounds:

30 sec landmine bent over rows
30 sec rest
30 sec facepulls
30 sec rest
30 sec bent over flies
30 sec rest
30 sec kb high pulls

45 sec rest between rounds

8 min amrap:

10 single arm landmine bent over rows
10 single arm kb swings
10 slamballs