16 min EMOM
Min 1: 20 trainer bar ohs CLOSED
Min 2: 30 single leg KB deadlift 35/18lbs
Min 3: 80 DB punches (squeeze core) 10/5
Min: 4: 1 min row 80+ strokes a minute ARMS

then
Focus: Unbroken sets for whatever movement standard/weight you choose. Goal: 12-18 minutes.

3 Rounds
400m Run
21 KB Swings
12 Pull-Ups

Rx+:53/35
finished in under 12 minutes