If you believe it will work out, you’ll see opportunities. If you believe it won’t, you will see obstacles. – Wayne Dyer

EMOM x 5 

1. 10/7 Cal Bike 

2. Step Up 

3. Jump Rope 

4. Db Curl and press (light) 

5. Pillar Plank 

Performance:  3 sets 

• 20yd kb front rack lunge 

• 10 leg ext 

• 10 GHD Sit ups 

1 Round: 3:00 Stations 
*1:00 rest b/t stations 

1. 15 up downs into max cal bike 
2. 15 up downs into max kb swing 
3. 15 updowns in max box jump 
4. 15 updowns into max cal bike 
Score is total reps/ cals after updowns

Fitness: 3 sets 
20yd kb front rack lunge 
10 leg ext
10 Banded Trunk Twist or side med ball throw 

5 Rounds for time: 

• 10 Kb Sumo Deadlift High Pull 

• 15 Floor Press/ Tri Cep Pull Downs (alternate)

• 20 Sit Ups 

• 200m Row    

Cashout:  Friday Special