Flow

3 rounds
10-15 min
5-8 inchworms
10-12 shoulder taps
10 single leg RDL L + R

Simple sled and carry for 25 min.

To align with a flow pace, sled should be a moderate load for the 200' and allow you to move directly into the carry with minimal rest. Option to stay at the same load throughout or increase as the workout progresses each round.