Warm Up: 400m Run/ Row
5 Min AMRAP:
- 5 Push UP 
- 10 Step Up 
- 15 Rope Slam 
- 20 Tri Cep Pull downs 

Performance: 
Bench Press: 3,3,3,3,3+
*building in weight each set, last set go for broke 

AMRAP x 15 MIN
- 12 Alt. Renegade Rows
- 9 Burpee Push Up over DB
- 6 DB Shoulder to Overhead
- 60 Jump Rope 

Fitness: 1 Round
4:00 Stations
1:00 rest b/t Stations

Station 1
AMRAP
- 20 Mnt. Climbers
- 10 DB or KB Deadlifts

Station 2
AMRAP
- 50 Jump Rope 
- 10 DB Push Press

Station 3
AMRAP
- :30 Plank
- 10 DB or KB  Swings

Station 4
AMRAP
- :30 Hollow Hold
- 10 DB Lunges

2-3 SETS
- 30 Med Ball Russian Twist
- 20 Alt Plank DB Slides
- 10 Med Ball Hamstring Curls