Warm Up:  EMOM With 20 sec transition 

1. Down and backs  

2. Bike 40- 60 RPM 

3. Jump Rope 

4. Prowler Push down and back 

5. Hollow Rock/ Hold

Performance: 
- Build to weight your going to use for clean and jerk 

Every 2 minutes, for 32 minutes (4 sets):

Station 1 – 400/300 Meters of Rowing

Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (30/20) 

Station 3 – 10 Clean and Jerk/press (115/85) 

Station 4 – 15 Burpee Box Jump/ Step Up 

Fitness: AMRAP x 20 MINUTES

• 200m Row

• 50 Flutter Kicks

• 25 Air Squats

• 1:00 MB or KB Front Rack Hold

Cashout:  10 - 1 

• Sit ups 

• Russian Twist