Warm Up:
5 rounds: 

• 100m

• prowler one way

• :20 battle ropes

• :20 hollow rock or hold

Performance: 
Push Press: 3,3,3,3,3+ 

Every 2:00 x 7

• 10-6 Hand Stand Push Up or Deficit

• 10 ring Rows

• 10 T2B

Fitness:  

AMRAP 16 Minutes: 
10 Calories 
then 3 rounds of: 

• 5 Ring Row

• 10 Push Up/ Push press

• 15 Air Squat

Finisher: 2-3 sets 

• 10 tuck ups

• 20 sec side plank (each side)

• :30 sec weighted pillar plank