Warm Up:
EMOM: 
1)10/7 Cal
2) Jump Rope 
3) Prowler Down and back 
4) band Pull Aparts 
5) Front/ Lat Delt Raise (light) 

Performance: 21-18-15-12-9-6
Pull Ups (CTB if possible)
Power Clean  ((#95-#115/#65-#85)

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

Station 1
AMRAP
10 Push Ups
15 Air Squats

Station 2
AMRAP
10 Ring Rows
20 MNT Climbers

Station 3
AMRAP
10 Plate Ground to Overhead
30 russian Twist

Station 4
AMRAP
10 Plate OH Lunges
40 Jump Rope