Warm Up:
EMOM: 20 sec transition 
1) 10/8 Cal Ski  
2) 200m Run 
3) Prowler Push Down and Back 
4) Banded Tri Cep Pull Down 
5) Hollow Rock or Hold 

2 x 10:  
Front/ Lat Delt Raise 
:30 Farmer Carry As Heavy as possible 

5 sets: Building in weight 
- 5 Heavy Ball Toss Over Shoulder
- 7 Arnold or Push Press
- 10 Bent Row 

1:00 Jump Rope
2:00 Bike or 400m Run  
3:00 Max Sit Ups 
4:00 Max Step Ups (add a vest if possible) 
5:00 Max Cal Row 

Cashout: 2 sets 
10 Db curls
:20 Flutter
:30 Plank