Warm Up
- 200m
- 10/8 Cal Bike
- Prowler Down and Back 

2 x 12
- Good Mornings
- Air Squats
- Push ups 

Performance:7 Rounds
- 5 Deadlifts (225/125)  
- 10 Wall Balls

Rest 3:00

12-9-6-3
- Front Squat (135/65) 
- Pull Up (Strict If possible) 

Rest 3:00

12-9-6-3
T2B 
Burpee Push Up 
*score Total Time

Fitness: 5-7 Rounds: 
5 Kb or Hex Bar D.L 
10 Wall Ball 
-rest as needed

12-10-8-6
Db Step Up and Curl 
Lat Pull Down
*Rest as needed

12-9-6-3
Tuck up or Sit Up
Burpee