4 ROUNDS FOR TIME
400m Run or 500m row
10 Toes to Bar/hanging knee raise 
20 Dumbbell Bench Press (50s/35s) or pick load

time cap 30 min

3 rounds for quality of:
10-12 each side  Dumbbell Leaning Lateral Raises, pick load
12  Dumbbell Reverse Flies, pick load
10-12 Slant Board Goblet squats 
10/10 single leg glute bridge