Warm Up:  

Down and Backs

3Rounds  
10/10 Trunk Twists W band
15 Pull aparts

Performance:

5 Sets for Load

3 Strict Press + 3 Push Press
Superset w/ low bar rows or chainsaws 6/6

OTM x 6

Complete 7 Pull Ups + 7 Db Push Press
*if 7 pull ups is too many scale down
CASHOUT:  3 x 10 GHD Sit Ups 

Fitness: 

30 sec on 30 sec off

• Row 
• Wall Ball 
• Ball slam 
• Step up w/ Curl 
• Med Ball sit up 

3 Min each station.   
2 min each station
1 min each station

Score = reps