Warm Up:   EMOM:  6
1) 200m Run/ Row 
2) Jump rope 
3) Banded Good Morning 

Performance: 5/3/1 Deadlift

Fitness: 
3 x 10 heavy kb DL 
super set w/
3 x 10 Lat Pull Down 

Performance/ Fitness 
15 min EMOM: 

1. max cal assault 30 seconds

2. max slam ball 40 seconds 

3. max sit up 50 seconds 

Score is total cal/ reps in allowed time

CASHOUT:  LEVELS