Warm Up:
400m Or Down and backs 

EMOM: 6
Bike (40-60RPM) 
Jump Rope
Farmer Carry 

Performance: 
For Time:
175/150 Cal. Row
-Every 2 mins 20/15 Push Ups-

Fitness: 3 Rounds For Time or 20 Min Tim Cap 
40 KB Swings (scale reps as needed) 
30 Box Jumps/ Step Ups 
20 Hand Release Push Ups/ Push ups on bar 
400m 

Cashout:
12,12,12
Reverse Flys
Tri Cep Kicks backs
BB Curl