Thursday

Four sets of:
Front Squat x 6 reps @ 50% of max
Turkish Get-Ups x 4 each arm
Hollow Hold or Rock x 60 seconds
then

Every minute, on the minute, for 21 minutes:
Minute 1 – 10-15 Kettlebell Swings
Minute 2 – 8 Burpee Box Jump-Overs
Minute 3 – 10 Toes to Bar