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Warm Up: EMOM
1) 10/7 Cal Bike 
2) :45 Jump Rope
3) :45 Pass Thru 
4) :45 Band Pull Apart 
5) Prowler Down and Back

Performance:  Strict Press 5-5-3-1-1
Shoulder Press for load: build to a heavy 1rm 

1 Round 
5:00 Stations
1:00 rest b/t Stations

Station 1
AMRAP
20 Wall Balls
10 Pull Ups or Ring Rows

Station 2
AMRAP
20 Plate Hops 
10 DB Deadlifts/ Db Hang Clean (alternate) 

Station 3
AMRAP
20 Double Unders or 50 singles 
10 DB Lunges

Fitness: 
Incline Bench 8,8,8
Chainsaw or Low Row 10,10,10
TrI kick backs Pull downs 12,12,12 

3 Rounds
1:30 Stations
:30 rest b/t Stations
No rest b/t Rounds 

Station 1
:30 Plank Hold
1:00 Max Cal Bike

Station 2
:30 Wall Sit
1:00 max DBL DB Swing

Station 3
:30 Hollow hold
1:00 Max DB push Press

Station 4
:30 Mountain Climbers
1:00 Row/Ski

Cashout:
2-3 SETS
10 Hammer Curls
20 Hollow rocks
:30 DBL DB Overhead Carry