Warm Up: EMOM x 6 
1) 10/7 Cal Bike 
2) Jump Rope 
3) PVC Pass Thru/ Band Pull Aparts 

Performance: Bench Press
5-3-1-1-1 
add weight each set;
Conitueing working up till you find a heavy 1 rep 

4 Rounds for time: 
10 Pull ups 
15 Hand Release Push ups 
20 Duel Kb Front Rack Lunges (53/35) 
*lunges done in place, 20 reps total (10/10)

Fitness: 3 sets for Quality: 
15 Push Ups 
12 DB Bent Rows 
9 Db Arnold Presses

Every 3 Minutes x 6 Rounds: 
200m Run, Row or Ski 
10 Kb Swing 
20 Lunges

Cashout: 3 x 10 
10/10 Side Oblique Hip Dips  
10 GHD/ Elevated Sit up 
10 weighted Russian Twist