Warm Up: 

• :50 Jump Rope 

• 40 lat overs 

• 30 sec palio chair 

• 20 banded good mornings 

• 10 push up/ Band press 

• 1 prowler push 

Performance: 
Front Squat; 3,3,3,3,3+ 
Build over the course of your sets 

For Time

• 27-21-15

  Ball Slam (30/20)

• 21-15-9

  Cal Bike

• 15-12-9

  Pull-Ups

Fitness:  4 Rounds:  

• 5 Hex bar/ Kb Deadlift 

• 10 Lat Pull Down 

• 20 Plank Shoulder Taps 
  *build in weight over the sets 

Met-Con:

• 27-21-15 

  Ball Slam 

• 21-15-9 

  Calorie 

• 15-12-9 

  Ring Rows 

Cashout: EMOM 5 or 5 rounds 

20 flutters/ 20 Russian Twist