Warm Up: 400m 
7 Min AMRAP:
- 20 PVC Pass Thru 
- 10/10 Chainsaw (light)
- Lateral Band Walk 
- 1:00 Farmers Carry 

Performance: 
5X3
- Weighted Strict Pull Ups
*scale to a tough 3 set (strict or banded) 

EMOM X 21 MIn 
MIn 1- 200m Run
MIn 2- 10 Box Jumps
Min 3- Athlete Choice
*Athlete Choice= 10 Pull Ups, 15 Strict Ring Rows, 15 Db Bent Over Row

Fitness:  3 sets:  
10-12 reps of
- Lat Pull Down
- Ball Slam
- :30 slam ball russian twist 

3 Rounds
1:00 Stations
:20 Transition b/t Stations
1:00 Rest b/t Rounds

Station 1
Max MedBall Ground to Overhead

Station 2
Max Up Downs

Station 3
Max Box Step Ups

Station 4
Max Cal Row