Warm Up: EMOM 

1. 200m 

2. Jump Rope 

3. Pass Thru 

4. Plank 

5. Front/ Lat Delt Raise  

Performance: EMOM x 8 

1. 7/7 Split Squats 

2. 10-15 Dips

For Load: 5 Sets Increasing Effort Per Set

• 5 DB Front Squats

• 4 Alternating DB Front Rack Reverse Lunges/leg (8 total)

• 3 DB Thrusters 

• 10 Box Jump Step Down 

• 250 m Row

rest :90
Score Load each round for Db use
*Make your first set comfortable but challenging,
**Db Must be held onto for the FS, Lunge, Thruster Combo

Fitness: EMOM 8 
1) 6/6 Db Lunges 
2) 20 Bench Dips 

AMRAP X 15 MINUTES
12 Slam Balls 
12 Sit-Ups
12 Air Squats
200m 

Finisher; 2-3 Sets
10 Alt. Leg Lifts Over Slam Ball
10/10 Clam Shells