Warm up: 

• 400m Row

• 200m Ski/Jog

• 10/8 Cal Bike

EMOM x 5 
10 Push Up 
10 Ring Row or 5 Pull Ups
*attempt to complete both moves in the minute 

Performance: 
5 rounds for time

• :50 Jump Rope

• 20 Sit Ups

• 10 Bench Press (#135/#80)*

• 200m Single Arm Farmer Carry AHAP (switch @ 100m)

Fitness: 
5 rounds for time: 

• :50 Jump rope

• 20 sit up

• 10 DB Bench Press

• Prowler Push down and back