Warm Up:  2 Rounds:  

• Row 200m

• 100 Jump Rope 

• 50 sec plank shoulder tap 

• 25 sec hollow 

• 12 Glute Bridge

• 6 Burpee 

Performance: 5 rounds: * work up each set if possible 
3 deadlift/ 3 hang power clean/ 3 shoulder to overhead

Fitness: EMOM x 8 
Min 1 - 8/8 Single Arm KB/DB press from lunge position 
Min 2 - 10 Horizontal SUpine Bar Rows

5 Rounds: 30 sec each move: Continuous clock 

1. Ball slam

2. Step up or reverse lunge

3. slam ball thruster

4. side plank R/L (15/15)

5. Flutter

6. Rest