Warm Up: 2x 
400m Jog/SKI  
200m Row 
10/8 Cal Bike 

-20 Banded good mornings/ 20 Band Pull aparts 

Performance: 

Saved by the Barbell:  Continuos clock 
3 rounds for max reps of:

• 1 minute of burpees

• 1 minute of wall-ball shots

• 1 minute of deadlifts

• 1 minute of med-ball sit-ups

• 1 minute of hang power cleans

Rest 1 minute between rounds
Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans

Fitness: 3 rounds for max reps of:

• 1 minute of step up W/ Curl 

• 1 minute of Wall Sit  

• 1 minute of KB Deadlifts 

• 1 minute of med-ball sit-ups

• 1 minute of Db walking curls 

- Rest 1 minute between rounds