Warm Up: 400m
2 Rounds: 
- 5 Burpee
- 1 Way Prowler 
- :30 Farmers Carry

Performance:  4 sets Building: 
- 15yd Db Suitcase walking Lunge
- 5 Pull Ups
- 10 V-Up 

1 Round For Time: 
- 50 Wall Ball 
- 50 Deadlift (95/65) 
- 1 Mile Run 

Fitness: 3 Rounds for Quality: 
- 10 Kb Deadlift High Pull 
- 8 Seated Arnold Press 
- 10/10 Russian Twist or side med ball throws 

AMRAP x 20 Minutes 

• 200m 

• 20 Kb Swing

• 15 Walking Lunge (suitcase carry optional)

• 10/8 Cal Bike 

*scale lunges to step ups