Warm Up: 5 rounds: 20 sec each move:

• step up
  bench dip
  sit up 

Performance: Build to a heavy set of 2 Power Clean 
10 ROUNDS FOR TIME

• 14 Russian KB Swings (70/53) (53/35)

• 8 Burpee Box Jump/ Step Up 

• 2 Power Clean

*if your not comfortable with your power clean work to a heavy 2 set of Deadlift High Pull or Deadlift 

Fitness: 3 Rounds: 

• 50 High Knees/ Butt Kicks/ lateral band walk  

• 40 step ups/ Lunges/squats 

• 30 sec plank/Hollow Hold/ Superman  

• 20 curl and press 

• 10 Burpees 
  *alternate moves where noted 
  1 Mile walk/run/row