Warm Up: AMRAP 7:
- 200m
- 10 Lat Overs 
- 10 Ring Rows
- 5/5 Single Leg RDL W/out weight 

Performance: 
Hang Power Clean 5/3/1 

Fitness: 3 sets 
- 10 Step Up W/ Curl
- 15 Tri Cep Pull Downs 
- 20 Rope Slams 

Performance/ Fitness; 4 SETS
1:00 Bike/ Jump Rope/ 200m Run/ Prowler (switch each round) 
:15 Rest
:45 Sit Ups  
:30 Rest
:30 Burpees or Thrusters 
-1:00 Rest-