Warm Up: Down and Backs or 400m
5 Min Amrap:
20 Sec wall sit 
10 Kb Deadlift High pull (light)
20 Sec Farmers Carry
10 Medball press


Performance: Five 3-minute AMRAPs in 19 minutes
AMRAP 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times

Fitness: AMRAP x 10 Min 
5 Ring Rows
10 Push Ups
15 Air Squats

rest 2 minutes 

AMRAP x 10 Mintes 
5 Calorie
10 Incline Press 
15 Low Row/ Rope slam (alternate)