Warm Up:  EMOM With 20 sec transition 

1. 1) Down and backs  

2. 2) 200m Row 

3. 3) Jump Rope 

4. 4) Prowler Push down and back 

5. 5) Hollow Rock/ Hold 

Performance: 3 x 5 Hang Clean 
*Build up to 85% of 1rm or heavy 5 set and hit 3 sets 

Fitness: 3 sets 

• 5/5 Single Arm DB Thruster 

• 30 sec ring or weighted plank

Performance/Fitness 
EMOM x 18 MINUTES

MIN 1- :45 Double Under or Jump Rope 

MIN 2- 12 DB Box Step Overs or Step Ups 

MIN 3-  10 Pull ups or 15 Ring Rows

MIN 4 - 15 Wall Balls

Cashout:  Friday Special