Warm Up: EMOM

1. Row

2. Band Pull Aparts

3. Jump Rope

4. Band Press

5. Ring Row

Performance: 
5-5-5-5-5
Tempo strict press (31x1)
3 sec up; 1 sec down; 1 sec pause at bottom

*Complete 12 overhead tricep extensions after each set

Complete as many rounds as possible in 12 minutes of:
3 pull-ups
6 push-ups on dumbbells
9 dumbbell squats

Fitness: 3-4 sets Building 
8 Db Incline Press 
10 Front Delt Raise W/plate
12 Banded Tri Pull Downs

3 Rounds 
1:00 Stations
:20 transition b/t stations
1:00 Rest b/t Rounds

Station 1
Prowler Down and Back 

Station 2
Max DB Sumo Deadlift

Station 3
Max Flutter kicks

Station 4
10 Db Push Press/ 5 Burpee