Warm Up: Down and Backs or 400m 

2 Rounds: 
Lateral Band Walk 
20 Banded Goodmornings 
10 High Step Up 

Performance: AMRAP 21 Minutes 
21 AbMat Sit Ups 
15 Jumping Medball Squats (20/14) 
7 Deadlifts 185/125 

Fitness: AMRAP 21 Minutes
21 sit ups 
15 air squats 
7 Kb deadlift 

Cashout: 3 sets: 
:30 Ski/Row for max Calorie 
:30 Rest