Warm Up: Down and backs
30 sec each:  2 Rounds 

• Arm Circles 
• Hip Swings 
• Ring Rows 
• Handstand of Push Up Plank 

Performance: 
Work to a heavy 5 strict press

EMOM x 10 Minutes

1. 5 Strict Presses  
2. 3 - 5  Strict Wide Grip Pull ups 

3 Rounds: 

• 400m Run 
• 20 Pull Ups 
• 20 Push Press (115/75)

Fitness:  
5 Rounds for time: 

• 200m 
• 14 plate G2O 
• 7 Burpee
• 15 sec single Arm from elbow plank (R) 
• 15 sec single arm from elbow plank (L) 
• :30 plank on both elbows

Cashout: Friday Special