Warm Up:  

• 100 Jump rope                       
• 50 plank shoulder tap             
• 25 Mountain climbers 
• 12 push up 

Strict Press: 5-5-3-3-1-1
 

Against a 3:00 clock

• 20 Box Jump/ Step Up 
• 20 Pull ups/ Ring Row 
• AMRAP strict press (75/55) 
  *rest one minute

Against a 3:00 clock

• 20/15 Calorie 
• 20 Rope Slam 
• AMRAP Push Press (75/55)
  *rest one minute 

Against a 3:00 clock

• 20 Kb Swing 
• 20 Sit Up 
• AMRAP Alternating DB Snatch (50/30)

Score = Press/ push press and Db Snatch reps

CASHOUT:   5 rounds

• 10 scissors 
• 10 flutter 
• 10 seconds rest