Warm Up:  200m  
3 rounds
- 15 Air squats (:01 Pause at bottom)
- 7/5 Cal Bike  
- Lateral Banded Walk (Below Knees) Out and Back
- 1:00 Jump rope/ Plank/ Step up (shooters choice) 

Performance:
5 rounds Not For Time
- 6 Db Curls
- 8 DB press
- 12 (6/6) DB Split Squat/Bulgarian
- 5 strict Pull Ups 

On a 15 Min Running Clock: 
3-6-9-12 and so on…. 
- Cal Row
- Db Bench Press (50/30)
- Toes To Bar

Fitness: 
3-4 sets 
- 6 Db Curls
- 8 Db Incline Press
- 12 Walking Lunge
- 10 Ring Row 

AMRAP x 20 Minutes 

• 200m Run or ski 

• 20 Box Step Ups 

• 200m Row 

• 20 Air Squats

• 20/15 Cal Bike 

• 20 Rope Slam