Warm Up: 
- 200m 
- 100 Jump rope                       
- 50 plank shoulder tap             
- 25 Mountain climbers 
- 12 push up 

2 sets: 8-10 Reps Each
- Front Delt Raise
- Lat Delt Raise
- Kb Deadlift 

Against a 3:00 clock 
- 20 Box Jump/ Step Up 
- 20 Pull ups/ Ring Row 
AMRAP strict press (75/55) 
*rest one minute

Against a 3:00 clock 
- 20/15 Calorie 
- 20 Rope Slam 
AMRAP Push Press (75/55)
*rest one minute 

Against a 3:00 clock 
- 20 Kb Swing 
- 20 Sit Up 
AMRAP DB Snatch (50/30)
*rest 2 Minutes and REPEAT for a second round 

Score = Press/ push press and Db Snatch