Warm Up:  EMOM: 
1) 200m 
2) Down and backs 
3) Jump Rope 
4) Front/ Lat Delt Raise (light) 
5) Hollow Rocks or Hold  

Performance: 
Build to a heavy 1 rep  Hang Clean

2 Rounds for time: 
- 20 Powerclean (135/85) 
- 25 Push Ups
- 400m Run

Fitness: 
AMRAP x 7 Minutes
- 5 Ring Rows 
- 10 DB Shoulder to OH 
- 15 Sit ups 

AMRAP x 7 Minutes 
- 5 Cal Bike
- 10 Db Snatch  
- 15 Russian Twist 

AMRAP x 7 Minutes 
- 5 Burpee 
- 10 Knee to elbow 
- 15 Kb Swing
*rest one minutes between AMRAPS