Warm Up: 4 Rounds
100m
1 Way Prowler
10 Plate Ground to Overhead
:20 Wall Sit

Performance:

Back squat 10-8-6-4-2 reps
Shoulder press 10-8-6-4-2 reps
Deadlift 10-8-6-4-2 reps

Fitness:
DB Front Squat: 8,8,8,8
Db Push Press: 10,10,10,10
KB Deadlift: 12,12,12,12

Performance/Fitness

500m
21 cleans or Deadlift High Pull (95lb/55lb)
15 thrusters
500m
15 cleans/ Deadlift High Pull
12 thrusters
500m
9 cleans deadlift High pull
9 thrusters