WARMUP

3x Rounds
10x Air Squats
5x Down Dog Push-ups
20x High Knees

Get ~5:00 of Mobility

Examples: https://warriormindset.us/mobility-recovery/ 

WORKOUT

30:00 AMRAP
200m Run
20x Clean and Jerks (1xAlt KB AHAP#)
20x Burpees

FINISHER
21-18-15-12-9:
Single Arm Bent Over Rows (left arm)
Single Arm Bent Over Rows (right arm)
Overhead Tricep Extensions (both arms)