Warm Up: Down and Backs 
Row 200m
jump rope/ Burpee amount of time it took to row

Performance: Build to Moderate Load
3 Snatch Deadlift + 3 Hang Power Snatch

EMOM 16: 

1. 10/7 Cal Bike 

2. 10 Hang Clean and Press (95/65) 

3. 10 Pull ups or 15 Ring Rows 

4. Prowler Push 

Fitness:  3 x 5 Hex Bar Deadlift 
*Build to moderate heavy 5 set and hit 3 sets 

1 Round: 4:00 Stations
*1:00 Rest b/t Stations

Station 1: AMRAP

• 20 Lunges

• 20 Mnt. Climbers

Station 2; 2 SETS
1:00 Sit Ups 
1:00 Plank (any variation) 

Station 3; AMRAP

• 20 Step Ups

• 20 Flutter Kicks

Station 4; 2 SETS
1:00 Max Cal Bike
1:00 Slow Pedal

Extra Credit:  3 x 10

• Low Row; Lat Pull down