5 Rounds:

30 seconds work/30 seconds rest:

Bag work
Battle rope
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1km row

3 Rounds:

20 Band bulgarian split squats L/R
10 1 Arm DB rows
30 Band chest press

5 Rounds of:

12 Lebert pulls
12 Plate front raises
12 Peterson step ups L/R
12 Band push ups
12 KB sumo squats