For Time:
15-12-9-6-3
Sandbag Ground to Shoulder (heavy)
Burpee Over Sandbag
200m Run after each round

Goal: Sub 12
Notes: Dball or Double KB Clean is a great sub for Sandbag

Midline 1x:
:30sec Bent Knee Hollow Hold
10 Cat Cow
:30sec Bent Knee Hollow Hold
10 Cat Cow
:30sec Bent Knee Hollow Hold