Warm Up: AMRAP 5 Minutes: 
100m
10 Kb swing (light)  
10 Kb Press  
20 PVC Pass Thru 

Performance:  6 sets
5 bench press
5 sumo deadlift
8 ring rows
*build over the course of the 6 sets

E2MOM  Every 2 Minutes for 20 Minutes 

• 200m Run 

• 10 Russian KB Swing (70/53) 

• 15 Sit Ups 

Fitness: 
21-15-9 
- Ring Rows 
- 200m (1 time between sets of ring rows and to finsh)

21-15-9 
- Kb Deadlifts 
- Knees To Elbow 

21-15-9 
- Thruster
- Med Ball Sit Up
*rest as needed between sets