Warm Up:  EMOM: 

1) 200m Row 

2) Jump Rope 

3) Pillar Plank 

4) Banded Good Mornings 

5) Band Pull Aparts 

Performance: 

4 Rounds:  

• 10 Deadlifts 185/125
• 200m Run
• 20 Wall Balls
• 10 Burpees
  Rest 2:00

*Goal is to go AFAP, score is total time including rest 

Fitness: 4 Rounds: 

• 10 Kb Deadlifts 
• 200m Run/Row 
• 20 Thrusters 
• 10 Burpees
  Rest 2:00  

4 Rounds: 20 seconds each move: 

• Knee Drive
• Leg Lifts 
• Sit Ups 
• Flutters
  20 sec rest