Warm Up:  2 Rounds

• 200m  

• 20 PVC Pass Thur 

• 20 Band Pull Apart

• 20 Push Press Wall Ball 

Performance: Bench Press: 5RM
Build to a heavy 5 set 

3 x 10 @ 60% of 5RM

AMRAP x 5 Minutes: 
Run 400m 
*remainder of time = Db Clean and Jerk (40/30)

- Rest 1 minute 

AMRAP 5 Minutes 
Run 400m 
Max Cal Bike remainder of time

-Rest 1 minute

AMRAP x 5 minutes
Run 400m
max Burpees remainder of time

Post score from each round; 

Fitness: EMOM: 25 min or 5 Rounds 

1. 200m/150m  

2. 15-20 sit ups 

3. Prowler Push Down and Back 

4. 15 DB Floor Press W/ Feet elevated 

5. 40 sec elbow plank 

Finisher: 
30 sec Flutter 
15 sec rest 
30 sec lying toe touch 
15 sec rest