Warm Up: EMOM 6: 

1. Down and Backs

2. Jump Rope

3. Prowler Push

4. Single Arm Plank or Plank Taps

5. Palio Chair

Performance:  3 Sets: 

• 7/7 Db Snatch (AHAP)

• 7/7 Db OH Lunge 

10 -1 

• Strict Pull Ups 

• Push Ups 
  *100m Run Between sets

Fitness:
3 Sets: 

• 7/7 DB Snatch 

• 7/7 Db Suitcase Walking Lunge 

2 Rounds
3:00 Stations 
No Rest b/t Stations 
1:00 Rest b/t Rounds 

Station 1
500m Row (rest remainder) 

Station 2
EMOM 
15 Push Ups 

Station 3 
AMRAP 
5 Sit Up 
10 Air Squat