Warm Up: AMRAP 7:
- Suicide Run or 100m
- 10 Lat Overs 
- 10 Ring Rows
- 5/5 S.L. RDL W/out weight

EMOM x 10 Minutes:
1) ARAMP: 5 MB Squats, 5 MB Ground to Overhead
2) Row, Ski or Bike, Moderate Effort 

• rest 3 minutes

EMOM x 10 Minutes: 
1) AMRAP 5 Medball Sit ups + 5 MB Seated Press (on ground)
2) Row, Ski or Bike, Moderate Effort

Cashout: 3 sets 
- 7 second Levels 
- 30 Sec farmers carry AHAP between sets