Warm Up: 400m 
3 Min Cardio:  Jump Rope/ Bike/ Step Up/ Bench Dips 

2 x 12: 
Front Delt Raise
Db Bent Row 

Performance: 
Power Clean: 3,3,3,3,3+

2 Rounds
3:00 Stations
NO Rest b/t Stations
1:00 Rest b/t Rounds

Station 1
20/15 Cals on Rower
Into… Max Burpees

Station 2
20/15 Cals on Bike
Into… Max Double Unders or Jump Rope 

Station 3
20/15 Cals on Rower
into...Run 200m

Fitness: 
5 Rounds
10 KB Sumo Deadlifts (Blue/Yellow)
15 Wall Balls

Rest: 2:00

5 Rounds
10 Single Arm Front Rack Lunge
5 Ring Row 

Rest 2:00

5 Rounds
10 DB Snatch
5 Burpee