Warm Up:  1 minute Each 

1. Jump Rope

2. plank Variation

3. hollow rocks/ hold

4. palio chair

5. walking lunge

6. Air Squat

Performance: 
Take 10 Minutes to build to a heavy 2 Back Squat

For Time: 
100 Thrusters: 95/55 
*top of every minute perform 5 burpees including the 1st minute
**20 Minute time cap

Fitness: 

DB Front Squat to a Med Ball: 8,8,8,8
Bar Rows or Ring Row 10,10,10,10

E3MOM
Minutes 1 - 3 
200m Run/ Row 
15 wall Balls 

Minutes 3 - 6 
200m Ski
15 Up Downs (no push up)
*Continue this pattern for 24 minutes
** Scale reps to something you can complete