Warm Up: 2 Rounds 
200m
Prowler Push Down and Backs 

15-12-9
Light Ball Slam 
Rope Slam
Straight Arm Push Down

Performance: 
Strict Press: 5,5,5,5,5
Build to a heavy 5 set

Workout 3 SETS (4:00 on / 2:00 off)
200m run
20 box jump  (24/20)
20 wall balls (20/14)(14/10)
Max deadlifts (275/185)(185/125)

Fitness: 4x 
8/8 Split Squats 
10 Ring Rows (feet elevated) 

4 rounds
1:00 work at each station with 2:00 rest between rounds 
-Max Calorie 
- Floor Press 
- KB swing 
- Sit Ups 
-Prowler push Down and Back