Warm Up: 

400m or down and backs
20 Pass thru/Band pull aparts 

Performance: 10-8-6-4-2

• Bench Press (adding weight each set) 
• Pull ups/ Ring Rows
  - Rest as needed between sets

For time: 

50 Wall ball
then…
10 rounds: 

• 40 yd Farmer carry (50/30) 
• 7 Db Power Clean

Fitness: 

3 sets: 

• 10 DB Bench Press 
• 15 Box Dips 

• 100 Jump Rope 
• 80 sec weighted wall sit 
• 60 sec max distance prowler push 
• 40 Wall Ball 
• 20 Calories 
• 10 Atomic Burpee
  Work your way down and back up : 20 min time cap 

Cashout:  Friday Special