Warm Up: 400m 
5 Min AMRAP 
- 20 Band Pull Apart 
- 10 Air Squat 
- 5/5 Lunge 
- 2 Burpee 

Performance: 
3 Sets Building: 
- 10yd Barbell Back Rack Lunge (use buddy bar or technique bar as needed)
- 7 Barbell push press (use same weight as lunges)
- 7/7 Db Chainsaw
*shorter distance this week, attempt to go heavier than last week

EMOM X 14 Minutes
MIN 1- 8 DB Power Clean (40/30) 
MIN 2-  16 Wall Balls (20/14) 

Fitness: 3 Sets Building:  
- 5/5 Step Up W/ Curl 
- 10 Standing Knee to elbow
- 15 Tricep Pull Down 

1 Round
5:00 Stations
1:00 Rest B/t Stations

Station 1
AMRAP
15 Wall Balls
:30 Plank Hold

Station 2
AMRAP
15 Ball Slam 
30 Flutters (1/1) 

Station 3
2:00 Row
1:00 walking rest
2:00 row