Warm Up:  1 round
45 sec on 15 0ff

• Row

• Ski

• jump rope 

• Palio chair 

• Air Squat 

Performance:  EMOM 8 Minutes: 
3 Heavy Thrusters 

directly into 

EMOM 8 Minutes 
3 Heavy Squat Clean 

7 Minute AMRAP
8 dynamic push ups 
8 sit ups W/plate 45/25
8 DB Snatch
1 Way Prowler AHAP  

Fitness:  

EMOM: 8 min 
-10 DB Thruster 

8 min AMRAP 

• 8 dynamic push ups (scale as needed) 

• 8 sit ups W/plate 45/25

• 8 DB Snatch

• 1 Way Prowler

Rest 1 min 

8 Min AMRAP

• 8 ring row 

• 10 step up

• 15 plank shoulder tap

• 100m