Warm Up:  

Down and Backs

Performance:  

5x :60 work

5 rounds :30 Work/:30 rest

Complete all 5 sets before moving to next station

1-Power Clean ( drop each rep) #135/#95

2-Calorie Row

3-Double Unders or lat overs 

Fitness:   

4 Rounds for time. 

• 50 Jumping Jacks
• 40 Russiam Twists 20/14
• 30 Jumping Squats
• 20 Pushups
• 10 Almost atomic burpee (renegade rows W/ curl)  
• *rest one minute between rounds

Cashout:    

• 3 sets: 
• 20 sec Left Plank (elbow)
• 10 ab Mat Sit ups 
• 20 sec Right side plank (elbow) 
• 10 AbMat Sit ups