Warm Up:
9 min EMOM
Min 1 30 mt climbers
Min 2 20 Med ball cleans
Min 3 :20 side plank L :20 side plank Right

Mob: Mob what ale's ya

Super set: 
A1) 3X8/leg RNT Rev Lunge:(Band knee to rig and maintain knee alignment though out the lunge)  
A2) 3X8 Snatch Grip RDL

20:00 EMOM
Min 1) 150m Row
Min 2) 8/10 man mankers https://youtu.be/iMNnvhg1JcM
Min 3) NJ Sprint
Min 4) 8/10 handstand push-ups