Warm Up: EMOM 

1. 200m

2. Jump Rope

3. Pass Thru

4. Plank

5. Front/ Lat Delt Raise

Performance: EMOM x 8 

1. 6/6 BB/Db Step up

2. 10-15 Dips

For Load: 5 Sets Increasing Effort Per Set

• 5 DB Front Squats

• 4 Alternating DB Front Rack Reverse Lunges/leg (8 total)

• 3 DB Thrusters 

• 10 Box Jump Step Down 

• 250 m Row
  rest :90

*Make your first set comfortable but challenging,
**Db Must be held onto for the FS, Lunge, Thruster Combo

Fitness: EMOM 8 
1) 6/6 Db Weighted Step Ups
2) 20 Bench Dips 

AMRAP X 15 MINUTES

• 12 Slam Balls 

• 12 Sit-Ups

• 12 Air Squats

• 200m Run/Row

Finisher:
2-3 Sets
10 Alt. Leg Lifts Over Slam Ball
10/10 Clam Shells