Warm Up:  3 Rounds
100m
5 Push Up 
10 Air Squat
15 Sit ups 

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

“Helen”
3 Rounds for time: 
- 400m Run
- 21 Kb Swings
- 12 Pull Ups 

Fitness:  4 Rounds:  
- 5 Hex bar/ Kb Deadlift 
- 10 Lat Pull Down 
- 20 Plank Shoulder Taps 
*build in weight over the sets 

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