Warm Up: AMRAP 7 
- 5 Cal Bike 
- 10 Ring Row 
- 15 DB Good Mornings (quality) 
- 20 sec Plank Taps

Deadlift:  Build to a 3 Rep Max
*most weight you can do 3 times 

Every 3 Minutes for 5 sets:
- 200m 
- 15 Ball Slam
- 5 Box Jump/ step up

3 Rounds for quality:
- 15 Db Floor Press 
- 15 Bent Row 
- 15 Shoulder Flys 
- 30 Crunches between sets