Warm Up:  2 rounds: 
100 Jump Rope 
prowler push down and back (light) 
Lateral Band walk down and back 

Performance:  Prep for squats 
Front Squats  5 sets x 3 reps 
Work up to a heavy 3. 
Hits 3 reps OTM for 5 Min 

For Time: 
30-20-10 
Cal Bike 
20-15-10 
Front Squat (75/55)
15-10-5
Chin Up 

Fitness:  Work way down and back up 
400m Run/Row or SKi 
30 Weighted Step ups 
20 Wall Ball 
10 Ball slams 
5 Burpee 
10 ring Row 
20 Floor Press 
30 Russian Twist 
.4 bike