Warm Up: EMOM x 5
1)200m Jog 
2)200m Row 
3)12/9 Cal Bike 
4) Prowler Push Down and Back 
5) Jump Rope 

3 sets:  Work up to a heavy load 
6/6 Barbell Lunge 
*same load across

For Time: 21-15-9 
Db Power Clean (50/35) 
DB Thruster 
Pull Ups

Fitness: 3 sets:  Work up to a heavy load 
6/6 DB or Barbell Lunge 
*same load across

EMOM x 25 Minutes: |

Min 1: 1o Step up w/ curl 
Min 2: 15 Thruster 
Min 3: 20 Sit Ups
Min 4: 25 Kb Swing 
Min 5: 30 Mt. Climbers (l/r=1)

Cashout:  For Time
500m SKI