Warm Up: 200m 

5 Min AMRAP:
:30 Plank
20 PCV Pass Thru 
10 Rope Slam 
Prowler Down and Back 

EMOM x 14 Minutes
Min 1: 7 Tempo Strict Press 
Min 2: 14 Db Suitcase reverse lunge 
*increase weight each set

1 Round
4:00 Stations 
1:00 Rest b/t Stations 

1)AMRAP
10 Cal 
10 Plate Ground to Overhead 

2) AMRAP
12 Ring Row 
12 Up downs 

3) AMRAP 
14 Db Deadlift 
14 Step Ups 

4) AMRAP 
16 Ball Slam 
16 Russian Twist

Finisher: 3 sets
5 V up/ 10 Tuck Up/ 15 Sit Up/ 20 Flutters