WOD

Mobility
Foam Roll: T-Spine, Lats, Triceps, Quads

Primer
2 Sets
10e/arm Half Kneeling KB BU Press
6e/side KB Windmill Press
10cal Rower

Strength
Shoulder Press: 3 Sets of 8 @ 50%

Conditioning
EMOM for 20 Minutes (5 Rounds):
Minute 1: 12/9cal Row
Minute 2: 40 Double Unders
Minute 3: 15 Abmat Sit-ups
Minute 4: 10 DBall Over the Shoulder (80/50)

The goal is to be working for roughly 40 seconds every minute and to sustain that pace each round. The reps/calories are a suggested rep target but should be adjusted to personal fitness levels.