Warm Up: 
EMOM x 5

1. 200m Jog or Ski

2. 200m Row

3. 12/9 Cal Bike

4. Prowler Push Down and Back

5. Jump Rope

Performance:
3 sets:  Work up to a heavy load 
6/6 Barbell Lunge 
*same load across

For Time: 

• 21-15-9

• Db Power Clean (50/35)

• DB Suitcase Lunges

• Pull Ups

Fitness: 3 sets
6/6 Step Back Lunge
10 Ring Row
:30 weighted wall sit

EMOM x 20 Minutes: 

Min 1: 1o Step up w/ curl 

Min 2: 15 Thruster 

Min 3: 20 Sit Ups

Min 4: 25 Kb Swing 

Min 5: 30 Mt. Climbers (l/r=1)