Warm Up:  7 Min AMRAP
100m Ski
10 Med Ball Thruster
:30 Pillar plank

Performance: 

• Box Squat = 5 x 3

• Pause Squat = 3 x 5 (3 sec pause)

• Bulgarian Split Squat = 3 x (5/5)

• Barbell Calf Raises = 3 x Rep

Fitness: 
5 Rounds:  

• 200m

• 10 Double KB Sumo Deadlift

• Prowler Down and Back

• 20 Tri Cep Pull downs

3 Rounds: 
7 second levels 
W/ 10 Push ups between sets