Warm Up: 400m

• 20 PVC Pass Thru

• 20 Band Pull Apart

• 20 Push Press Wall Ball

Performance:
Bench Press: Build to a heavy 5 set
3 x 10 @ 60% of heavy 5 rep

AMRAP x 5 Minutes:

• Run 400m
  *remainder of time = Db Clean and Jerk

Rest 1 minute

AMRAP 5 Minutes

• Run 400m
  *remainder of time = Max Cal Bike or Row

-rest 1 minute

AMRAP x 5 minutes

• Run 400m
  * remainder of time = max Burpees
  Post score from each round

Fitness: EMOM: 25 min or 5 Rounds

1. 200m

2. 15-20 sit ups

3. Prowler Push Down and Back

4. 15 DB Floor Press W/ Feet elevated

5. 40 sec elbow plank

Finisher: 2 Sets

• 30 sec Flutters

• 15 sec rest

• 30 sec lying toe touch

• rest 15 sec