Warm Up:
400m
 then….
15-12-9 
Med Ball Thruster
Ring Row 
:20 WAll Sit between sets 

Performance Strength: For Load
10RM Back Squat

EMOM x 20 Minutes
Min 1 & 2 - 400m Run
Min 3 & 4 15 Burpee then max Pull Ups
Score = Total Pull Ups 

Fitness: EMOM x 12 MINUTES
1) :45 DBL KB FR HOLD
2) :45 KB Hollow Body Flutter Kicks 
3) :45 DBL Kb Suitcase Lunges 

21-15-12-9
DB Thruster
*200m before each round

Finisher: 3 sets
15 Hammer Curls
10/10 Single Arm KB High Pull