Warm Up: 

• 400m or down and back 
• Prowler Push down and back 
• 50 sec plank; 40 sec palio chair; 30 sec hollow 
• 20 tuck ups; 10 lunge w/ twist 

Performance: 
For Time w/4 burpees on the top of every minute
**Start with Burpees

• 20 Goblet Squats 70/53 
• 20 SDHP
• 20 Weighted Step Ups 40/30 
• 20 V Ups
• 20 Front Squats 40/30
  
  Finisher: 
• 50 Banded GM
• 50 banded Squats

Fitness: 

5 sets: 

• :30 Kb Swings 
• -rest 15 sec-
• :30 Db Front Squats 
• -rest 15 sec- 
• :30 Ring Rows 
• -Rest 15 sec- 

Cashout:  500m row for time 

Rest 2 minutes  

3 Rounds of 5 second levels with 10 GHD or elevated situps between rounds