Warm Up: 
400m or down and backs 
100 jump rope 
50 sec wall sit 
25 PVC Press 

Performance: Strict Press: 
Work up to a heavy 3 set 

AMRAP 12 Minutes 
12/8 Cal Bike 
10 Strict Press (45/35) 
200m Run 

Fitness: 3 sets: 
10 Db Floor Press 
20 In and outs 
30 Russian twist: each rep counts 

8 Rounds
2:00 on / :30 off 
10/8 Calorie 
10 Alt. DB Snatch AHAP 
10 High Step Ups 
* Score is total rounds of triplet completed.  Pick up where you leave off