5 min machine

+

3 rounds

10 kang squats

5 sl vert jumps

20 banded kb swings

+

3 rounds

barbell dl 2′ pause at each position

5 tempo dl @135 5050 tempo

breath work

All done can tell the exhale on the stomach is a weakness for me. 

30 min amrap

-100 burpees

-row 2k @1:55

-AB 3 miles

into

3Rmu

25′ hs walk

10 thrusters @115

5 full rounds. Shoulders felt tired after the 100 burpees but the 3rmu were ub.