Warm Up:

• 400m Run 

• 200m Row  

• 100 Jump Rope 

2 x12: 
Good Morning 
Band Pull Apart 

EMOM x 8
3 Deadlifts
*increase in weight every other round.  Keep weight moderate-heavy.
**Straight bar or Hex Shooters choice 

Performance: 
On a 5:00 Running Clock
50/35 Cal Bike 

then… 
AMRAP x 15 Minutes 
10 Db Deadlifts
10 Box Jump 
10 Sit Ups 
10 Box Dips 
*if athlete finishes under the 5:00 cap, rest until minute 5:00 and start AMRAP
*score is totals and rounds and reps 

Fitness: 
EMOM x 15 Minutes
1) :50 Max Sit Ups 
2) :40 Max Ring Rows
3) :30 Max Cal Sk/ Burpees (alternate each round)  

Finisher: 2-3 Sets
15 Supermans 
10/10 Single Leg Box Squat 
30 Hollow body Flutter Kicks