Mi-Interval

Warm-Up: 
Mobility - Roll feet LAX Ball
Dynamic Movements

Activation :
Partner Med Ball Tosses - 20/10 work rest

Workout - 3 x 11 minute workouts A, B, C

A.
Buy-In: 500m Row
then...
3 sets of:
8 - Atomic Push-ups
8 - Knee grab Sit-ups
4/4 - Step up to reverse lunge

2 Sets of: 
10 - KB Squat Clean Thrusters
5 - Burpee Pull-Ups

B. 
Buy-In:  100 Singles Jump Rope
then...
EMOM of:
minute 1 - 10 - 1/2 burpee Punches 
minute 2 - 3 - 10m plate pushes
minute 3 - 20 Wall Balls

C. 
Buy-In: 8 Laps running
then...
40-30-20 reps
KB Swing 
+
1 Sprint Lap
then...
3 sets of: 
15 BOSU Squats
10x10 Sit-outs