Down and Backs or 400m Jog

5 rounds: 

• prowler one way 
• :20 battle ropes 
• :20 hollow rock or hold

Performance: 
Push Press: 3,3,3,3,3+ 

Every 2:00 x 5

• 10-6 HSPU
• 10 ring Rows
• 10 T2B

Fitness:  

AMRAP 16 Minutes: 
10 Calories
then 3 rounds of: 

• 5 Ring Row 
• 10 Push Up/ Push press  
• 15 Air Squat

Finisher: 2-3 sets

• 10 tuck ups 
• 20 sec side plank (each side)  
• :30 sec weighted pillar plank