Warm Up: 3 Minutes of cardio: 
1 Min Bike
1 Min Jump Rope
1 Min Skaters or lat overs 

3 Minutes Core: 
1 Min Plank
1 Min straight leg sit up
1 Min hollow 

20 Banded Good Mornings and Glute Bridges

Performance: 1 Round: 
200 Jump Rope 
16 deadlifts (155/105) 
16 Hang Power Cleans 
16 Push Press/ Jerk 

2 Rounds: 
100 Jump Rope  
8 Deadlifts (155/105) 
8 Hang Power Cleans 
8 Push Press/Jerk 

4 Rounds: 
50 Jump Rope  
4 deadlift (155/105) 
4 Hang Power Cleans 
4 Push Press/Jerks 

Fitness: 21-15-9 
Calorie 
Kb Swing 
Med ball Russian Twist
-200m between sets 

-Rest 1 minute-  

21-15-9 
Air Squat 
Db Push Press or Floor Press  
GHD or Weighted/ Elevated Sit ups
- Prowler push down and back  between sets