Warm Up:  400m or down and backs 

3 min of cardio shooters choice: 
Jump rope/ Step Up/ JJ/ Skater/ Hollow Hold 

Performance: 
AMRAP 8 minutes (Score = Total Reps + Calories) 
10 t2b
15/10 Calories Bike

-Rest 2:00

AMRAP 8 minutes  
5 Atomic Burpee (30/20)
200m Run/Ski (=1 rep)

-Rest 2:00

AMRAP 8 minutes 
20 DB Snatch
20/15 Calorie Row

Fitness: 4 Rounds 
12 BB/ Db Step Ups (6/6) *add weight as you go
:20 Battle Rope
Prowler 2 way

21 - 15 - 9 
Thruster 
Med Ball Sit Up 
Calorie
*400m between sets