Warm up: 
400m Row/Ski  
200m Jog 
10 Cal Bike 

EMOM x 5 
10 Push Up 
10 Ring Row 

Performance: 5 rounds for time

• 50 Jump Rope 

• 20 Sit Ups

• 10 Bench Press (#135/#80)*

• 200m Single Arm Farmer Carry AHAP  (switch @ 100m)

Fitness: 5 rounds for time: 

• 50 Jump rope or 20 low box step up

• 20 sit up 

• 10 DB Bench Press 

• Prowler Push down and back