Warm Up: EMOM
1) 10/8 Bike 
2) Down and Backs or prowler push
3) 200m Row/Ski
4) Rope slam
5) Pillar Plank 

Performance: 
3x10 of each exercise before moving on to the next 
rest :60 between sets

-Single DB/KB Lunge (each leg) 
- BB Bench Press 
-Strict Pull Ups *
-Box Jump 
-Push Press Press (Barbell 
-Chin Ups/Ring rows
-Double KB/ DB Front Rack Step up 
*Scale Pull Ups using a band or heavy pull downs 

Fitness: 1 Round 
4 Min Stations 
1 Min Rest between Stations 

Station 1
AMRAP
5 Burpees
10 Step Ups

Station 2
AMRAP
20 Shoulder Taps
20 Sit Ups

Station 3
AMRAP
10 Tuck Ups 
20 Lunges; :20 Wall Sit  (alternate) 

Station 4
AMRAP
10 Ups Downs
15 Air squats 
20 flutters