Warm Up: 
EMOM x 5

1. 200m Jog 
2. 200m Row 
3. 12/9 Cal Bike 
4. Prowler Push Down and Back 
5. Jump Rope

Performance:
3 sets:  Work up to a heavy load
6/6 Barbell Lunge
*same load across

For Time: 

• 21-15-9 
• Db Power Clean (50/35) 
• DB Suitcase Lunges 
• Pull Ups

Fitness: EMOM x 25 Minutes: 

Min 1: 1o Step up w/ curl 

Min 2: 15 Thruster 

Min 3: 20 Sit Ups

Min 4: 25 Kb Swing 

Min 5: 30 Mt. Climbers (l/r=1)

Cashout:  Coaches Choice