Warm Up: emom x 6 
1) Row
2) Lat Band Walk
3) 15-20 ball slams (light)

Performance: 1 Round 
5:00 Stations 
1:00 Rest b/t Stations 

Station 1 AMRAP 
30 Box Jump 
30/20 Cal 
30 Sit Up 

Station 2 AMRAP 
30 Box Jump 
30/20 Cal 
30 Sit Up

Station 3 
1:30 Recovery Bike 
2:00 Max Plank 
1:30 Recovery Bike

Fitness: 3 Rounds 
1:00 Stations 
:20 Transition b/t Stations 
1:00 Rest b/t Rounds 

Station 1 
Med Ball Front Squat 

Station 2 
Russian Twist 

Station 3
Med Ball Strict Press 

Station 4 
Flutter Kicks