Warm Up: Down and Backs or 400m 
2 Rounds: 
10 Step Up
10 Bench Dip 
10 Ring Row
10 Db Good Mornings
Prowler Push down and back 

Performance:  
1 Round for time:  
60 KB Swings(53/35)
50 Cal Bike
40 TTB
30 Power Clean(135/95)(95/65)
20 Pull Ups
10 Atomic Burpee 

Fitness: 1 Round
5:00 Stations
1:00 rest b/t Stations

Station 1
800m Run/Row/ Ski  

Station 2 AMRAP
30 Jump Rope
20 Kb Swing 
10 DB Push Press

Station 3
800m Run/Row/ Ski

Station 4 AMRAP
20 Mountain Climbers
10 DB DL
5 Db Squats 

Cashout:  1-10 Sit Up/ R twist With 10 flutters between each set