Warm Up: 5 Sets 
:30 Jump Rope 
:20 Overhead plate or Med Ball Carry/ Farmer carry (alternate) 
10 Rope Slam 

1 x 20 PVC Pass Thru 
3 x 10 Kb Swing (rest :30 between sets) 

5-3-1+
Push Press 

3-6-9-12-15-18-21
Cal
Push Press
Ball Slam

Fitness: 

2 x 12 
Front Delt Plate Raise 
Lateral Raise (w/band or DB) 
Low Row 

1:00 Stations 
:20 Transition b/t Stations 
1:00 Rest b/t Rounds 

Station 1 
Single Box Step Ups 

Station 2
Alt Db Snatch 

Station 3 
Sit Ups 

Station 4 
Cal Row