Warm Up:  200m then..

AMRAP 7 MINUETS: 
- Prowler Push 1 way
- 20 Plank Shoulder taps 
- 10 Box Jump or step up  
- 5 Burpee 

Performance: 
5/3/1 Front Squat
*attempt to add 5-10lb to last weeks 3rm for your 1 set 

3 rounds for time of:
- 20 Wall-ball shots
- 30 Cal Ski 
- 400m Run

Fitness:  
5,5,5,5,5 Goblet squats
*building in weight each set
** Perform 10 Ring Row or Lat Pull down between sets 

Workout
1 Round
4:00 Stations
1:00 Rest b/t Stations

Station 1 AMRAP
10-Alt. DB Snatch (30/20) 
10 Sit-ups

Station 2 EMOM
10 Burpees or Thrusters 

Station 3 AMRAP
10 Body Weight or DB Front Rack Lunges
20 Mountain Climbers

Station 4 AMRAP  
Row/Ski for Calories or run 800m 

Core Finisher
3 Sets
- 10 V-ups
- :20 L Side Plank 
- :20 R Side Plank
- 20 Russian Twist
- :20 Hollow Hold