Warm-up

3 Rounds

• 15 Burpees
• 10m Bear crawl
• 5/5 Dead bugs (hold every rep for 3 seconds)

Strength

EMOM 10 minutes (every minute on the minute for 10 minutes)

1. 10-15 Burpees
2. 20 Step-ups (you can make these weighted with a backpack)

Minute 1 = exercise 1 ; minute 2 = exercise 2!

WOD

Amrap 10 minutes (as many reps as possible in 10 minutes)

• 15 Overhead squats (use a backpack / your dog / small person -- or just do airsquats ;)
• 15 Sit-ups

Rest 3 minutes

For time: complete as many rounds & reps from the previous part :-)