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Warm Up: 7 Min AMRAP 

• 200m

• 100 Jump Rope 

• :50 Plank  

• 25 Med Ball Slam 

• 12 Air Squat 

• 10yd Bear Crawl  

Performance:  5 sets Building 
3 strict press, 5 Push Press 

4 rounds for quality and Load
20 Db Snatch 
12 Double KB Front Squat
10 t2b/Evil wheel or GHD sit up

Fitness:  3 sets building 

• 10 Front Plate raise 

• 12 Hammer Curl 

• 15 Tri Ext or Pull down 

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

Station 1
AMRAP 
7 Box Jumps/ Step Ups 
7 Russian KB Swings

Station 2
Run/Row 400m
Max push Ups

Station 3
EMOM 
15 Slam Balls