Warm Up: 3Rounds
20x Banded Pull Apart + 20x Banded Upright Row + 15x Goblet Squat + 250m Row

Conditioning:
40EMOM
1) 5x HSPU 2) 10x DB Thruster 3) 5x Pull Up 4) 10x GHDSU

Trail Run
15x 1min Hard + 1min Easy