50 Alternating KB swings
800m run
50 Alternating KB swings
500m row
50 Alternating KB swings

30 Seconds work/30 seconds rest - 4 Rounds of:

KB racked step ups L/R
KB swings
Alternating assisted pistols

5 Rounds of:

10 Bulgarian split squats
10 Goblet squats
20 KB swings