Virtual:

5 supersets of with 1:00 rest in between rounds

1a) Windmill x 3 each side

b) Glute bridge with 3 second pause x 10  

Virtual Metcon:

15 minute amrap

5 up downs
10 db clusters (5/5) **squat clean + thruster
15 situps

Gym: 

4 rounds for time:

500 meter row

25 shoulder to overhead

25 front squats