Warm Up: 400m 
3 rounds: 

• 20 Plank Shoulder Tap  

• 10 band pull apart 

• 5/5 Step up  

3 x 12:  6/6 
Weighted lunge:  Barbell or Db Suitcase carry 
add weight each set 
*Superset with 6/6 heavy chainsaw 

5 rounds for time : 

• 12/10 cal bike 

• 10 Alt Db Snatch 

• 10 Knees to Elbow or Hanging Knee Raise

Cashout:  10 - 1   1 - 10 Russian Twist (add medball or weight if possible)
Over and back = 1
*Rest a couple seconds between sets
10 R-twist - Break
9 R Twist - break 

and so on