Prep:
8min EZ
8 cal Row
8 Walking Lunges
10 alt FLR Shoulder Taps
5 Hollow Tucks

Fitness + Essentials

A. 5 Sets:

6 KB Curl to Press (Hold 1 sec at bottom hang and 1 sec top)
rest 60 sec
4/side DB Reverse Lunge to SL RDL
rest 60 sec

Pick Moderate loads and can build a little as you go

B. 12min

400m Run
400m Row
AMRAP in reamining time:
8 Thrusters 95/65
8 TTB

Essentials: DB Thruster 35/20