Warm Up: 

 2 Rounds: 

• Against a 2:00 Clock 
• Row 250M 
• AMRAP Air Squats With Remaining Time
  *rest one minute 

Performance:
Backsquat: 
In 15 minutes or less Build to a heavy 5 set  

EMOM 10 Minutes

5 Front Squat (135/85) 

4 Push Press 

3 Thruster 

• if you dont make the minute, rest the following minute then start the next round at 1 rep less each movement ex: 4,3,2

Fitness:  

EMOM x 20 Minutes

1. 10/7 Cal Bike
2. 12 Db Thruster 
3. 15 Ring Rows 
4. 12 Alternating Reverse Db Lunge 
5. 15 Push Up

*scale reps as needed 

Cashout:  Coaches Choice