Warm Up:  200m 

5 Min AMRAP 
30 Jump Rope
10 Air Squat
10 Front Delt Raise 
1 Way Prowler Push 

Performance: 3 Rounds
2:00 Stations 
No Rest b/t Stations 
2:00 Rest b/t rounds 

1. 400m Run

2. 30 DB Snatch

3. 30 Wall Ball

4. 40 Sit Ups

Fitness: 3 Rounds: 
1:00 Stations 
:20 transition b/t stations 
1:00 Rest b/t rounds 

1. Single DB Box Step ups

2. Alt Db Snatch

3. Sit Ups

4. Cal Row