The BIG ass fan 

Warm Up:  

Down and backs

Prepare to squat 

Performance: 
Back squat
Build to a heavy 5 rep

EMOM: 10 min

1. 20 wall ball 
2. 20 ring push up

Fitness: 
Db Front Squat
5,5,5,5,5+ 

20 - 18 - 16 - 14 - 12 

Alt Db Snatch

1-2-3-4-5

Atomic Burpee

12-12-12-12-12 

Calories