Warm Up:  3 min Cardio – Row, Jump rope, Bike, Run.
3 rounds:
20 seconds each: Walking down Dog/Shoulder Taps/Good Mornings/Walking Lunges

10-8-6-4
Sumo Deadlift

Performance:
AMRAP x 15 Minutes
200m Run 
12 Wall Ball 
12 Sumo Deadlift High Pull (95/65) (75/55) 
12 Box Jumps

Fitness: Every 2:30 for 7 sets
100m 
15 Kb Sumo Deadlift High Pull 
10-15 Push Ups 
Max Alt Lunges

Cashout: EMOM 5 or 5 rounds 
20 flutters/ 20 Russian Twist