Warm Up: 
EMOM: 
1)12/9 Cal Bike 
2)Lateral band Walk 
3) Air Squat (with band around knees) 
4) 10 Pushups remainder of minute = plank 
5) Hollow Rocks or Hold 

Performance:
6 SETS; 1 Strict Press+ 1 Push Press
-Rest 1:00 between sets-

3 Rounds For Time
800m Run
30/24 Calorie Bik
20 Box Jumps (24”/20”)
(25:00 Time Cap)

Fitness: 3 x 12: 
6/6 Step Back Lunge 
Ring Row or Chainsaw 
Prowler Push down and back 

3 Rounds for reps: 
1:00 @ each station; 20 second transition  

1) 200m 
2)step ups w/ Curl
3)sit up
4)db push press/ Incline Bench 
5) Max Cal Ski