Warm Up:  2 rounds

• 100 jump rope
• 50 butt kicks
• 25 quarter squat wall balls
• 12 med ball sit up 
• 100 jump rope 
• 50 high knee 
• 25 sec med ball carry  (wrap hand around chest height) 
• 12 russian twist 

Performance: 1 round for time

• 1000m Row
• 40 DB Front Rack Lunge (40/25)
• 30 Pull Ups
• 20 Burpee Push Up 
• 1 Mile Bike"

Fitness:  

1 round every 5 minutes or 5 Rounds:  

• 6 Burpee 
• 8 Kb Deadlift 
• 10 calories 
• 12 kb swing 
• 14 squats 
• 16 Glute Bridge 
• 18 rope slam