Warm Up:  

Down and Backs or 400m 

• 100 Jump Rope
• 50 seconds plank 
• 25 sec Hollow Hold 
• 12 Glute Bridge

Performance:  

EMOM 15: 

1. 5 Hang Clean; 5 TTb; 5 box Jump (95/55) 
2. Heavy Prowler Down and Back 
3. 10/7 Cal bike 

Fitness: EMOM 15 or 5 Rounds

1. 20 Kb Swing
2. Heavy Prowler Down and Back
3. 10/7 Cal Bike 

Finisher:
EMOM x 9 minutes

1. :45 flutter kicks
2. :45 Superman 
3. :45 sit ups