CrossFit and Personal Training

3 rounds:

• 5 barbell good mornings 
• 10 empty bar deadlifts 
• 5 Barbell hip thrusts 
• 15 mountain climbers
• 20s side plank per side 

• Deadlift: 5 X 5 @ 70% 

on the 5th set- Rep out 

For time 

• 25 Calories on the assault bike
• 5 rope climbs (P: 10 ground to standing pulls, Rx+: legless)
• 25 calories on the bike
• 50 kettlebell swings 24/16
• 25 calories on the bike 
• 5 rope climbs 
• 25 calories on the bike