Warm Up: 
EMOM: 6 minutes 

1. 200m Run 

2. Jump Rope 

3. Plank (front or side) 
   

Performance: DB Bench 
10 minutes to find
10RM DB Bench 

For Time: 
3:00 Max Calorie SKI 
directly into 

5 Rounds: 
7 Db Hang Clean and Press 
10 Box Jumps 

directly into 
3:00 Max Calorie Bike 

Score = Time plus total calories 

Fitness: 4 x 10:  DB Bench Press 
Superset W/ 15 banded tri cep pull downs 

EMOM X24 
1) 15 Wall Balls 
2) 15 KB SDLHP 
3) 15 Box Jumps/ Step Ups 
4) 15 Push Press
5) 12/10 Cal
6) Rest
* scale reps to something you can get in the minute