9.30

4 rounds of:

200m row

15 wall balls

10 burpees

Then:

EMOM 10

3 ball slams

3 barbell shoulder press 

9.9

4 rounds:

20 ball slams

10  dumbell row- push ups 

400m run

9.4

AMRAP 15

100m row

10 pledge push ups

15  walking lunges 

20 supine bicycle crunches (single count)

9.2

5 pull ups 

10 push ups 

15 jumping lunges

200m run

10 pull ups

15 push ups  

20 body weight squats 

400m row

15 pull ups 

20 push ups

25 walking lunges 

30 burpees 

Then 

EMOM 10

2 strict pull ups

4 push ups

6 seated ball twists