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

2x
8/8 Front/ Lat Delt Raise
-rest as needed between sets 

Performance: 
Build to a 5RM Strict Press

AMRAP x 15 Minutes
500/400m Row
40 Med Ball R-Twist (over and back = 2) 
30 Ring Row
20 Push Ups
10 Push Press (95/65) 
*Score = Round + reps;  Start back with the row when you finish push press until 15 Minutes has passed

Fitness: Superset 
Arnold Press 8,8,8
Lat Pull Down 10,10,10
Tri Cep Pull Down 12,12,12

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

Station 1
:45 Russian Twist
:45 Tuck Hold 

Station 2
Max Cal Bike

Station 3
:45 Up Downs 
:45 Plank Hold

Stations 4
Max Cal Row/Ski

Finisher
2 Sets
20 Banded Face Pulls
20 Banded Tricep Pull Downs