Warm Up: 400m or down and backs 
100 Jump Rope 
2 x 15 
Banded Good Morning 
Low Row (light) 

Performance: 
Build to Heavy 3 Hex Bar Deadlift 

-rest as needed- 

Build to a Heavy 3  Push Press 

1 Round for time: 
50 Air Squats 
25 Hand Release Push ups* 
50 Plate Ground to Overhead (45/25)  (25/15) 

*feet elevated on plate

Fitness:  EMOM for 10 Minutes 

1. 5 Kb Deadlift; 7/7 Chain Saw 

2. Prowler Push Down and back
   *alternate for 10 minutes 

Every 3 Minutes for 15 Minutes
200m Run 
15 Kb Swing 
10 Ring Row

Cashout: 3 sets for 12-15 Reps 
DB Deficit Push Up 
DB Bent Over Row
Db Hammer Curl