Warm Up:
OTM for 8 minutes -
Odd NJ Sprint
Even:20 hollow hold to :20 arch hold on floor

2 min/side High glute LAX Ball Smash and Floss

Strength/ Skill: 
3 RFQ:
Up and Back KB Waiters Carry Lunge Switch Arms on the way back
10-15 reps Banded Hami Curls w/ band
8-12 supinated ring rows Rest 90 sec.

3 RFT:
800m Row
Rest 2 min
Post times, try to keep split consistent