Warmup
3 Rounds
-10 Cuban rotations PVC
-10 Sumo Stance Good Mornings PVC
-30 Secs FLR
-10 Clean Hig Pull 45/35
Custom Metcon (Reps)
Amrap 10
-10 Diamond push ups/ Strict knee push ups
-30 secs Reverse Plank
-100 mts Run
Amrap 10
-10 jumping pull ups
-30 secs FLR
-100 mts Run
Amrap 10
-10 Muscle Cleans 
- 30 secs Side Plank
-10 Strict Press - 30 Secs Side Plank