2 Rounds:  
:60 aerobic machine 
10 Ball Slam 
:30 hollow rock hold 

4x Building
5-7 sumo deadlift (barbell) 
5-7 “1 1/4” goblet squats 
Sub maximal effort pull ups strict (stop with 1 or 2 left in that tank)
*1 1/4 squat = go all the way down, come 1/4 up, and go back down to bottom, and finish coming all the way up
**scale pull ups to a challenging set of pull downs or ring rows 8-10 reps 

Performance:  
AMRAP 12:00 (steady is the game) 

• 9 db power clean

• 9 push press

• 9/6 push ups on dbs 

• 9 t2b

Fitness:
Goal is to move at a steady pace 
10:00 AMRAP 
- 200m ski 
- 15 banded tricep extensions 
- 20 walking lunges 
- 10 hanging knee raise (minimal swing) or tuck ups 

Rest /walk 2:00 

10:00 AMRAP 
- 15/9 calories bike (:60-:90 effort) 
- 20 alternating box step ups (24”/20”) 
- 10 DB Push Press