Warm Up:  400m
 30 Sec Each: 2 Rounds  

• Jump Rope

•  Lat Over 

•  Band Pull Apart 

•  Side Plank 

Performance/Fitness: 3 Sets
Sled Drag or Prowler Push AHAP 
5 Pull Ups or Heavy Pulls 
10 GHD or Elevated Sit Ups 

Performance: 
5 Rounds

• 5 Power Clean (135/85) 

• 10 t2b

• 15 Wall Balls

Rest :90 Between Rounds 

Fitness: 3 Rounds

• 2:00 Stations

• No rest b/t Stations

• 1:00 Rest b/t Rounds

Station 1
Max Distance Run, Bike or Row

Station 2
AMRAP

• 5 DB Lunges

• 5 DB Hang Power Cleans

Station 3
Max Distance Run, Row or Bike

Station 4
AMRAP
5 DB Curl
5 DB Push Press

Cashout:  Levels 
3 Rounds
7 Second Levels