Warm Up:  EMOM: 

1) 200m
2) Jump Rope 
3) Pillar Plank 
4) DB or Banded Good Mornings 
5) Band Pull Aparts 

Performance: 

4 Rounds:  

• 10 Deadlifts 185/125

• 200m Run

• 20 Wall Balls

• 10 Burpees
  Rest 2:00

*Goal is to go AFAP, score is total time including rest 

Fitness: 4 Rounds: 

• 10 Kb Deadlifts

• 200m Run/Row

• 20 Thrusters

• 10 Burpees
  Rest 2:00

4 Rounds: 20 seconds each move: 

• Knee Drive

• Leg Lifts

• Sit Ups

• Flutters
  20 sec rest