10 Box Step Ups
10 Light Deadlifts
then
Row 500 Meter
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Strength: Dead lift 8 x 3 Reps @ 70% - EMOM
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15 Min Rotating EMOM
#1 Double Unders - 10 L1 (misses count), 20 L2, 30 L3
#2 3 Overhead Squats - Empty Bar L1, 60% L2, 75% L3
#3 20 Russian KB Swings - 53/35 L1, 70/53 L2, 106/70 L3
*You'll want to work up to something pretty heavy to get an idea of a max on OH Squat to gauge a percentage from. Yes, use a rack.