Warmup
3 Rounds
10/10 Shoulder internal Rotations
10 Bird Dogs
30 secs Double Kb Oh Hold 
30 secs plank
Custom Metcon (Reps)
AMRAP 5
Max Reps KB Swing
AMRAP 5
Max Time Reverse Plank
AMRAP 5
Max Reps Du´s
AMRAP 5
Max Reps Sit Ups
AMRAP 5
Max Reps Jumping Pull Ups
AMRAP 5
Max time FLR
Whenever you brake the UBKN do 100 mts Run