Warm Up:  
- 300m Ski
- 1 Min Jump Rope
- 200m Ski
- 1 Min Plank
- 100m Ski

3 sets

• 10 HEavy Lat pull down or Low Rows 

• 20 band pull aparts 

• Lat Band Walk 

Performance: 
15-12-9-6-3 reps for time of:
Dumbbell hang clean and Press 
Pull Ups
*10 cal bike between sets and to finish 

Fitness:  
3 Rounds…..
100m Run/ row (5cal bike) 
20 Wall ball
200m Run/row (10 cal bike) 
20 Ball Slam 
300m Run/Row (15 cal bike) 
20 Sit Ups w/Ball