Warm Up:  

400m or down and backs

2 Rounds:  30 sec each move

• battle ropes
• plank shoulder taps 
• Ring Row 
• Lateral overs 

Performance:  
Build to Pull-up (Weighted): 1RM

15 min EMOM

Min 1: 15/12 Cal Row

Min 2: 20 Walking Kb Front Rack Lunges 

Min 3: 10 Burpee Push Up 

Fitness: 

3 x 10 Banded Pull up or heavy Pull downs

5 Rounds or 20 min AMRAP………..

200m Run

20 Mt Climbers

15 Jumping Squats

10 Burpees 

Cashout:  Coaches Choice