Warm Up:  EMOM x 6 
1) 200m
2) Palio Chair/ Hip Swings 
3) Plank Variations (shoulder tap/side/Single Arm) 

Performance: Front Squat
6-6-4-4-2-2
*sets should all be heavy, each “second” set should be heavier than set prior of same number

5 Rounds:  20 Min Time Cap 
5 Pull up 
10 Push up 
15 Air squat 
Prowler Push Down and Back 
5 Ball Slam 
10 Cal Bike 
15 Med Ball Sit Up

Fitness:  3 Rounds:  
6 Db Box Squat 
8 Db Lunge 
10 weighted step up 5/5

5 Rounds or 20 MIN AMRAP: 
5 Ring Row 
10 Floor Press 
15 Sit up w/db 
Prowler push down and back 
5 ball Slam 
10 Calories 
15 air squat