Warm Up: Down and Backs or 400m 

2 Rounds: 
- 10 Step Up
- 10 Bench Dip 
- 10 Ring Row
- 10 Db Good Mornings
- Prowler Push down and back 

Performance:  1 Round for time:  
- 60 KB Swings(70/53) 
- 50 Cal Bike
- 40 TTB
- 30 Power Clean(135/95)(95/65)
- 20 Pull Ups
- 10 Atomic Burpee 

Fitness: 1 Round
5:00 Stations
1:00 rest b/t Stations

Station 1
800m Run/Row or Ski

Station 2 AMRAP
:30 Jump Rope
20 Kb Swing 
10 DB Push Press

Station 3
800m Run/Row or Ski 

Station 4 AMRAP
20 Mountain Climbers
10 DB DL
5 Db Squats 

Cashout:  
1-10 Sit Up/ R twist With 10 flutters between each set