Warm Up:  12-9-6
Calorie
Med Ball Push Press
Kb Swing
*30 jump rope between sets 

Performance: 
5 Rounds For Time
200m Run
15 Hang Power Clean (95/65)
9 Shoulder To Overhead

Fitness: 3 Rounds for Max Reps
:20 Transition between stations
1:00 Max Cal
1:00 Max Box or Bench Dip
1:00 Max KB SDHP
1:00 Max Sit Ups 

Finisher: 2-3 sets
8/8 Single Leg RDL
10 Arm Haulers
12 Calf Raises