Warm Up: Down and Backs or 400m
5 Min Amrap:
- 20 Sec wall sit 
- 10 Kb Deadlift High pull (light)
- 20 Sec Farmers Carry
- 10 Medball press


Performance: 
Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times

Fitness: AMRAP x 10 Min 
- 5 Ring Rows
- 10 Push Ups
- 15 Air Squats

rest 2 minutes 

AMRAP x 10 Mintes 
5 Calorie
10 Incline Press 
15 Rope slam

Cashout:  :30 Each Move
- Tricep Pull down
- BB Curl  
- Hanging L-Hold or Hollow Hold