Warm Up: 7 Min AMRAP 

• 200m

• 100 Jump Rope 

• :50 Plank  

• 25 tuck Up

• 12 Air Squat 

• 10yd Bear Crawl or prowler

Performance: 15 rounds for time

• 9 wall balls 

• 4 pull up 

• 2 barbell movement 

(Snatch , clean or deadlift) 
suggestions:
Snatch 115/75
Clean 155-185/85-105
Deadlift 225-255/ 135-145 
Choose one lift and ride the train

Fitness: 3 Rounds
1:30 Stations 
:30 Rest b/t Stations 
No Rest b/t Rounds 

Station 1 
Row or Bike for Distance 

Station 2 
1:00 Db Step Ups 
:30 Db Front Rack Hold 

Station 3 
Row or Bike For Distance 

Station 4 
1:00 Wall Ball 
:30 Wall Ball Overhead Hold

Finisher: 
:30 Each Move 
Sit Up/ Russian Twist/ Flutter
Repeat at :20 and :10 Each