Performance: Warm Up: 2 rounds

• 5 Cal Bike 

• 10 Jumping Pull Ups 

• 20 Push Ups

• 30 Air Squats (lunges round 2)

Back Squat 5-5-3-3-1-1

3 rounds
400m 

• 2x {6 Thrusters (95/65) 

• 6 bar facing burpees

• 6 pull ups}

• 
  Fitness:
  Warm Up:  30 sec each; 2 Rounds

• Jump Rope

• Plank

• Flutter 

• Rope Slam

3 sets Building 
5/5 Walking Lunge 
10-12 Front Delt Raise
10 Palof Press 

3 Rounds For Time: 
400m or 20/12 Cal Bike 
21 Kb Swing 
15 Ring Rows 
9 Burpee plate jumps

Finisher: 2 sets 
30 Russian Twist 
15/15 Side Hip Raises
10 Glute Bridge (pause at top)