Warm UP:  EMOM x 5
1) 200m Row 
2) Banded Tri Cep Pull Down 
3) Russian Step ups 
4) Farmer Carry 
5) Jump Rope 

Performance: EMOM x 10 

1. 5 DB Atomic Burpee (30/20)

2. 200m Run

AMRAP x 15 Minutes
15 Kb Sumo DL High Pulls 
15/12 Cal Bike 
1 Prowler Push Down and Back 

Fitness: 3x

• 5/5 SL RDL or 10 Kb Deadlift 

• 7/7 Bent Over Row

• 16 Landmine or Banded Rotations/ Palof Press

1 Round
5:00 Stations 
1:00 Rest b/t Stations 

Station 1 AMRAP 
15 DB Lunge
100m 

Station 2 AMRAP 
15 Ball Slams 
100m 

Station 3 AMRAP 
Prowler Push Down and Back 
100m 

Core Cashout: 2-3 Sets 
10/10 Bird Dogs 
Weighted Glute Bridge
30 Russian Twist