Warm up: 

• 400m Row 
• 200m Jog 
• 10 Cal Bike 

EMOM x 5
10 Push Up
10 Ring Row
*attempt to complete both moves in the minute

Performance: 
5 rounds for time

• 30 Double Unders or 50 Single Unders 
• 20 Sit Ups
• 10 Bench Press (#135/#80)*
• 200m Single Arm Farmer Carry AHAP  (switch @ 100m)

Fitness: 
5 rounds for time: 

• 50 Jump rope or 20 low box step up
• 20 sit up or flutters 
• 10 DB Bench Press 
• Prowler Push down and back 

Cashout:  Coaches Choice