Station 1
Run 1400m
1 x 800
1 x 400
1 x 200 (arround the House)

Station 2
EMOM for 7 Min. do:
5 Sumo Deadlifts
followed by 10 Plate G2OH

Station 3
Tabata:
Double KB Sit-ups
Double KB Swings
Rest of the time: Hollow Hold Flutterkicks

Station 4
For 7 Min. do:
10 Banded Push ups
20 Shouldertaps
30 Sec. Plank to Push up Position
30 Sec. Rest

Station 5
EMOM for 7 Min. do:
5 Push Press
2-4 Wide Gripp Pull ups @30X0