Warmup
Tabata
Core-
-Cross scissors
-Heels to heaven
EMOM 10 min
10 alternating single arm DB press
10 BARBELL bent over rows
WOD 16 min AMRAP
Run 300 m
4 man makers 50/35
6 burpee box jump over / step
8 toes to bar / knee raises
Extra ..accumulate 2 min hand stand hold / wall if needed