Strength

16 Mins EMOM

 Min 1: High Plank/Low Plank
 Min 2: Dumbbell Hug Sit Ups
 Min 3: GHD Back Extensions / Bar Good Mornings
 Min 4: Weighted Side Bends (28/20 kg)

WOD

3 Rounds for Time

 100 Double-Unders
 50 Kettlebell Swings (24/16 kg)
 * 5 Burpees every time you break
 ** 20 Minute Time Cap